Are you afraid that your child is eating too little or too much? According to a June 2010 survey conducted by Country Crock, 90 percent of parents are concerned about their child's diet. Jeannette L. Bessinger and dietician Tracee Yablon-Brenner, authors of "Great Expectations: Best Food for Your Baby and Toddler," agree that the types of foods you give your child in his first years can impact his eating habits and preferences for a lifetime. But you can stop poor eating habits in its tracks -- and the sooner, the better.

"After all, prevention is much easier than intervention," said Bessinger.

Here the two experts share seven tips on how to encourage to your child to be a healthy -- and less picky -- eater:

1. Breast-feed if possible.
While breast-feeding cannot be a reality for everyone, it has been proven to reduce the risk for obesity up to 20 percent, said Bessinger. Even though researchers haven't been able to pinpoint concrete reasons for this trend, one theory is that milk is released more slowly from a nipple, allowing the baby the chance to understand satiety.

"And breast milk will have subtle flavor differences, depending on the mother's diet," said Bessinger.

For example, sweeter milk is produced if the mom is eating sweet fruits.

"This variety will broaden the baby's palette right from the beginning, increasing the child's chances for welcoming more flavors in the future," she said.

2. Be neutral about food.
Most of us are conditioned to label food as "good" or "bad," but passing these beliefs to your child will actually backfire, said Yablon-Brenner. She suggested offering two to three healthy options in small amounts (about one tablespoon per age) at each meal.

"Don't make a big deal about their choices, and do not force food, tell your child to clean his plate or use food as a reward or punishment -- this just [makes food a loaded topic], which will cause problems down the road," she said.

So what happens when outsiders offer your child only foods high in sugar and/or fat? Yablon-Brenner advised to give your little one a small taste so she doesn't feel left out.

"Don't worry: Playdates and birthday parties will not destroy the foundation you've set at home," she said.

3. Be patient with food introductions.
According to Bessinger, research says it can take up to 15 times for a child to accept a new flavor. RIFT Platinum So even if your toddler rejects a new food at first, it may take several tastes before it becomes familiar and eventually accepted. It may also be more effective to spread the food tastings apart instead of trying 15 days in a row.

"Keep in mind that whatever a child eats the most is what he will prefer," she said.

And don't read into a funny face.

"Even if your baby makes a funny face when tasting something new, that doesn't always mean rejection," Bessinger added. "It could simply mean, 'Well, this is different!'"

4. Add mild herbs and spices to meals.
Once your child is about 9 months old, you can begin to add a dash of a gentle herbs or spices, to meals, such as ginger, basil, tarragon and cinnamon, says Yablon-Brenner.

"This little trick will help broaden your child's range of flavor," she said.

But she does recommend first introducing a new food in its plain state, then sprinkling on an herb or spice once your child has accepted the food's taste.

5. Involve your child in preparing meals and snacks.
Allowing your toddler -- or older child -- to help out in the kitchen will likely lead to better eating habits, said both experts. rift gold And if you're looking for your little one to add fresh veggies to his plate, consider planting a garden in your yard.

"It's a universal rule, so to speak, that when someone grows something from the ground, they will, in most cases, want to eat it," said Bessinger.

Yablon-Brenner added that it's also okay for your kid to play with her food from time to time.

"Let them feel the texture of new foods -- it's all about exploring," she said.

6. Surround your child with little healthy eaters.
Positive peer pressure can help your child develop a broader palate.

"Another term for it is parallel play, meaning that if even just one kid tries a food, the others will most likely follow suit," said Bessinger. RIFT Platinum "Children are wired that way, and this type of peer pressure starts as young as 2 years old and continues into the toddler years and even into the preteens."

7. Be a healthy role model.
It's no secret that a child's instinct is to mimic his parents, so if you want your child as far away as possible from the cookies, cakes and chips, steer clear of them yourself and keep them out of your home.

"On an unconscious level, Rift Gold we expect our child to like what we like and to dislike what we don't like, even when it comes to food," said Bessinger.

She recommends paying attention to the subtle signals you may be sending to your little one.

"After all, you may hate the taste of bitter green veggies, but your child may not," she said.