Today's challenge for Friday, March 4: Please picky palates. The secret is getting your kid to help out in the kitchen.

By Lynya Floyd

Tired of trying to tempt your kids’ temperamental taste buds with healthy foods? The struggle is real. But it turns out finicky and adventurous eaters alike may be more likely to eat—and enjoy—healthy foods when they’re part of the planning, shopping and food prep process.

Even the youngest children can help out with simple tasks. Who needs a knife to chop lettuce or spinach? Let the kids use their hands to rinse, rip and tear produce, suggests Amaris Bradley, RD, at Partnership for a Healthier America. When you’re at the supermarket, let them choose a fruit or vegetable to bring home and try. “Weighing in on meal decisions can help picky eaters actually eat the meal once it’s prepared,” says Bradley.

One of the easiest ways to get younger kids helping with meal prep is to opt for no-cook dishes. You can steer clear of the stove and get their assistance assembling dinners when you’re whipping up BLT-stuffed tomatoes, Thai salad with chicken and more. For recipes go here.

Family Circle tapped the Partnership for a Healthier America to help bring you this easy—and fun—wellness challenge. Tweet FC or PHA a tip about getting kids to assist in the kitchen today, March 4, 2016, with the hashtag #14DayChallenge and you could win a prize! No purchase necessary. Open to legal U.S. residents, 18+. See rules for complete details.

Photo credit: Carl Tremblay