Getting the children involved is the best ways to resolve this issue as usually preparing the meal gives them sense of control over what goes into the meal and make them willingly to gulping down all whatever is on their plate. Of course please make sure that you only do this activity on weekends.
Reward may play an important role here. As time goes by, when they managed to finish the food, praise them. Make them be a super hero or a super nutritious agent of some kind. Be their one and only cheerleading squad. You could also use some tactics to allure them such as a trip to the playground or a treat to their favorite ice-cream parlor once in a while but only till they have cultivated good and healthy eating habits.
Patience is vital during the course of persuading or so called instilling good eating habits among the kids. You could expect for the worst and not for an immediate result. This would only on a majority of the times end up in frustrations as children need more time to adapt than us; adults. Ensuring you start the healthy eating habits from as earlier age as possible will help transitioning children to new and more fulfilling nutritional food groups. Once they start to acquire the taste it should be easier for you to create no fuss meals.
It would be best to introduce this habit gradually and administer to them small portions of healthy foods at a time. Feed and display on the table those healthy snacks for them to nibble and enjoy in between the meal. Sneak in some health goodies in their school bags and lunch box. An attractive meal will boost their appetite to savor it before even noticing that's what supposed to be a healthy diet.
A Strict NO Food for them is:
1) Ice-Cream
2) Carbonated drinks
3) Burgers
4) Pizza
5) Hot dogs
6) Bologna
7) Whole milk
8) Chocolate bars
9) French Fries
10) Cheese all the time
All these should be replaced with the below:
1) Lean meat without the skins
2) Whole grain snacks and choose cereals which is lower in sugar content
3) Fresh fruits and vegetables
4) Skimmed milk
5) Fat-free snack and chips
6) Whole wheat crackers
7) Non-fat ice-cream and yoghurt
8) Low-fat hot dogs
9) Pop-corn
10) Vegetable burgers
