Our ten top tips to help kids become 'good eaters'

Children don't need bland food
Just as you teach children the names of all the animals, children should taste all the foods available. Indian babies eat mild dhal from 12 months and Thai babies eat lemongrass and coriander so let's not limit the taste in children's diet.

Get in early
Around 2 years of age children begin to exert some independence and may start rejecting some foods. This gives you plenty of opportunity to keep offering them lots of new foods before this happens so they are familiar with a wide variety of tastes and textures.

Don't limit your child's curiosity
When a child says "Can I have some of that?" Please don't say 'you won't like it! My friend's son asked for some camembert cheese, his mother quickly adding 'no you won't like that'...and guess what his response was after tasting it? His son's grandfather was always eating blue cheese and one day he asked for some. Now he eats blue cheese because his grandfather didn't say anything except fulfil his request. Even if they don't like it, being able to try and spit it out is good as it keeps your child open to trying new food.

If you wouldn't eat it don't give it to your child
Before handing food to your child ask yourself the question; would I eat this? For example: hot chips, cheese sticks, manufactured baby food, fruit extrusions, soft drinks, rusk sticks, instant noodles, sugary cereals.  Be a good role model for your kids as children learn by watching and mimicking their parent's behaviour.

Don't make food a battle
Battles about food don't help children learn to enjoy eating and may set up a bad pattern around food and dinner.  Kids like to try to assert their independence and they learn quickly they can manipulate parents by refusing food. Try not to force feed your kids or bribe them to eat. Offer small serves rather than large ones.  If they refuse be calm, clear it away and offer again when they are hungry.

He eats air!
If you feel your child is surviving on next to nothing, look at what your child has eaten over a week, not just a single day or individual meal. If you have served healthy foods during this time your child would have taken enough of what they need to satisfy their hunger.

When all else fails, sneak it in
Many nutritious foods can be 'disguised'. Make banana pancakes, potato rostis, zucchini bread, carrot muffins. Grate or puree vegetables into dinner, ie puree pumpkin thru pasta sauce or a casserole, add shaved vegetables or pieces of fruit to virtually any baked food like lasagne. Another great way to hide fruit and vegetables is in smoothies and juices.  So get 'sneaky'.

It's a kids right to be messy
Children learn about their food by touching, playing, squashing and eating it so don't fuss about them playing with their food.

How much on their plate?
Children can be easily overwhelmed by too much food on a plate. They have small stomachs so allow approximately one tablespoon of protein, vegetable and carbohydrate per age of the child.   Remember they can ask for more!

The art of negotiation
Offer choices to your kids so they feel they are part of the decision making process of what's for dinner.   Only offer 2 or 3 options so it's not confusing.  If they are not keen on vegetables put 3 choices on their plate and when they whinge negotiate that they only have to eat 1 or 2 of the vegetables.  They think they have won but you have encouraged them to eat at least one vegetable!