Our rule is that Ilana has to try whatever it is, just one taste. If she rejects it, she can make something for herself. At this point, she can microwave soup or frozen dumplings, or she can make herself a PB&J or cold cereal. She also has to have a fruit or vegetable with whatever she chooses. As her cooking skills improve, I don't care if she wants to make dinner for herself every night. We don't keep junk food in the house, generally, so whatever's around she can have, provided it covers carbs, protein, and produce. There's no dessert if she doesn't follow those guidelines.

I don't think it's necessary for the alternative food to be something boring. I am hoping that by tasting whatever we're having but having no pressure to eat it, Ilana will naturally get more adventurous about food. So far, this method has worked pretty well. I also try to make stuff she's more likely to eat (not "mixed up"), but not always. Sometimes, she thinks something will be yucky but winds up liking it.

I am vehemently opposed to the "just [number] more bites," or "you must eat this much" methods some parents use. It just creates a power struggle and negative food associations.