H.D.
Hi Melissa,
Your little girl is more resilient than you think. Here is what I often advise clients when eating issues come up.
Have your daughter help with the meal in some way, even if it is only to bring silverware or napkins to the table. Do this lovingly to cue her that dinner is taking place and that it's time to take a break in the play or whatever else is going on.
While you plan your meal, be sure to include two or three things at the table that you know she likes. Maybe some apple slices or bread or cheese, even mac-n-cheese is fine. I like the approach of putting three choices on a plate--making sure that at least one is a welcome choice in her eyes--and being matter of fact about it. This eliminates the game of "are you interested?" on the parent's end and gives your child clear direction and options. She may eat what's on her plate or she may go play. Do not bring out extra 'favorites' later on in order to get her to eat; but do let her have seconds on her favorites, even if she hasn't eaten the other foods. Some kids may need to take whatever offends them off their plate; if your daughter finds this necessary, offer her a saucer to do this and no commentary on your part.
Parents sabotage themselves by trying to hard-sell foods to children that their palates haven't developed a taste for yet. There's nothing wrong with this: we have a biological preference for sweet and bland foods (these are often the ones that aren't poisonous, in the natural world) and it take some time for some children to develop a cultivated palate. I don't care for the "one-bite" type rules, which can encourage and cement food aversions. Instead, I think that children need to be respected as to their own preferences and allowed to try things when *they* are interested. (Hey, if I thought that monkey eyes tasted gross, I'd be horrified to have someone insisting not only that I eat at least a bite, but that I'm going to like it!---so is the thinking of children. Many foods=monkey eyes to them!)
Lastly, if you are worried that she's only going to eat junk foods, don't have them in the house. It's that simple. We have some snacky foods in our house, but they are well-chosen, so that if my son asks for them I don't have any qualms. Think whole grain crackers served with cheese, almonds, apples, graham crackers with almond butter...you get the picture. This can also eliminate some food battles.
Take your time with whatever new routine you choose. From my observation, it generally takes a week or two to tell if your new way of presenting dinner is working. Sometimes kids just get a little lost as they are flexing their own muscles of autonomy, and they need our confidence and faith that they will figure it out in their own time. Keep a nice choice of food on the table at meals, offer a simple plate and let it go. She's going to have to figure this out on her own. (And no!- no "you're going to be hungry later on" warnings--she's going to learn it better on her own.:)
Cheers and happy dining~H.