A few things my mom did growing up that I think really worked were as follow:
1) Many veggies can be shredded and added to most meals. Carrots, zucchini, cucumber, yellow squash, and similar veggies can easily be shredded into alfredo sauces, spaghetti, onto pizza, into mac & cheese, into scrambled eggs, a little mixed into the mayonnaise on their sandwich, etc. If they ask about what the specks are (shredded veggies) say “they’re the spices that make it taste so good.”
2) As the last mom said, let her help you make the meals. In fact, have EACH member of the family (including dad) plan at least one meal for the following week. This helps kids learn about nutrition, budget, cooking, and general responsibility. It also relieves you of having to plan it all.
3) Make a house hold dinner rule. Growing up our rules were “you will eat three bites of each part of the meal before you may be excused.”, “you will not complain about what we’re having tonight. Others will have to eat what you chose as well.”, and if we REALLY didn’t like what was for dinner, we could make ourselves a sandwich and sit at the table with the family; however, any extra dishes created by our sandwich were to be cleaned by us, whether or not it was our turn to do dishes. Again, this rule applies to mom and dad too. One of my brother-in-laws is SUPER picky and, no big surprise here, so was his son. Kids learn by example.
4) We always a drawer in the fridge that had individual portions of snacks we could eat at ANY time. Things like string cheese, carrots, raisins, handful of grapes… things that were healthy. It didn’t matter if dinner was 5 minutes to being done, or if we were going to bed in 20 minutes, anything in that drawer was okay. Anything else we wanted, we HAD to ask for, or my mom would make us put it in the trash. Her theory was “whether it’s a salad in a bowl, or one held in the hand, it wasn’t going to hurt us.” Sometimes knowing that they can have it WHENEVER they want AND have as MUCH as they want makes it a more appealing snack choice than those cookies or potato chips.
5) When all else fails tell her that the food on her plate is the only thing she is aloud to have until she has at least tried 3 bites. Then- DON’T GIVE IN! No kid will starve them selves to death if there is food available for them. They can hold out for up to 3 days, but they won’t die. This sounds cruel, but it is entirely legal. You are not withholding food, you are limiting choices. It took my nephew experiencing this twice before he realized that Grandma is, in his words, “for real when she says you have to try it!” He was 5 or 6 at the time, but now he tastes what is in front of him, no matter what.
Hopefully some of these ideas will work for you. Let us know how goes.
Good luck! –Janell-