There's plenty you can do to win the food fights at your table. Try out these eight expert tips to make mealtimes the fulfilling -- albeit messy -- experiences they should be.

1. Offer a variety of flavors and textures, starting when he's around 9 months. Introduce him to spices and different preparation methods, such as poaching in broth or roasting.
2. Eat a varied diet yourself. If you toddler sees you eating spinach sandwich one day at lunch and lentil soup the next, she'll want to mimic Mommy.
3. Offer new or less-favored foods first. If your carb-lover fills up on pasta, he won't try the chapattis and veggies you want him to sample.
4. Avoid food fights. Don't make too big a deal when, say, your son throws his beans on the floor. Draw attention to the problem, and sometimes any attention is good attention.
5. Get creative and come up with fun names for foods. For example, try calling salad "dessert."
6. Work toward repeat exposures. Studies have found that a child may need to taste a new food eight or nine times before truly accepting it.
7. Respect your child's appetite. If your daughter doesn't seem interested in eating more than a bite or two of dinner, it's okay. When kids dictate how much they eat meal to meal, they thrive.
8. Avoid becoming a short-order cook for your family. If you've made chick peas for dinner, that's what's on the menu -- your kids have to take it or leave it.