Good or Bad

Many children warm up to veggies when they've helped pick them out, whether at the store or at meals. If green veggies turn them off, try orange or red ones instead. Or offer them raw with a dip like ranch dressing or hummus. Although hiding vegetable purées in foods like baked goods or pasta sauce is a short-term fix, it doesn't teach them to like those veggies when they are out in the open.

Does your child say they hate asparagus, even though they've never tried it? It happens a lot. Many vegetables have a strong smell and taste, especially when cooked. Be patient. They may want to see it and smell it before they'll taste it, and even then they may spit it right back out. Take a breath and try it again another day.

Don't turn mealtime into a battle of wills. Keep offering a variety of good-for-you foods, even if your kid rejects it at first. Many kids take their sweet time before deciding they like a new food after all, so keep trying. Offer fruit, vegetables, and even "grown-up" food, without pressure. Your child may surprise you with what they like.

Your child may happily eat some foods and toss others on the floor. Is it just a phase, and how long will it last? What do you do in the meantime: Give them what they want, or hold your ground?

It can be tough for kids to navigate their world with so many food choices. "It's all about gradual changes, it's not overnight, and it's an uphill battle for parents," Sothern tells WebMD. "Everything outside of the home is trying to make kids overweight. The minute they walk out of the home, there are people trying to make them eat too much and serving them too much." Teach them how to be smart about food at home, and they will learn lessons about healthy eating to last a lifetime.

Consult your child's pediatrician before putting your child on a diet, whether the diet is to lose weight, gain weight, or is just a significant change from the foods your child is used to eating. Don't diagnose your child as being over or underweight on your own – always get a physician's recommendation. Make sure to follow your pediatrician’s advice regarding your kid’s diet plan.

Let your children have some control over the foods they eat and participate in the decision-making about what is served. Start by asking your children to take just three bites of all the foods on their plate, and grade them A to F, like in school. If a healthy food such as a vegetable gets a high grade, serve that item more often.

Prepare plates for meals in the kitchen, not at the table. This way, you can ensure there are healthy portions on everyone's plates and this will help children learn correct portion sizes. You may also find it helps with your weight loss efforts too!

Prepare plates for meals in the kitchen, not at the table. This way, you can ensure there are healthy portions on everyone's plates and this will help children learn correct portion sizes. You may also find it helps with your weight loss efforts too! A healthy portions plate consists of lots of vegetables, some fruit, whole-grains and some lean protein.

Never use food as a reward. When food is used as a prize it can create weight problems and issues around food later in life. Instead of food rewards, give your kids non-food rewards. The best kind involves fun physical activity, such as trips to the park, bike rides, or a game of catch.

Even though you praise healthy choices, kids are going to choose unhealthy foods sometimes. The best strategy is to ignore it. Opt instead for healthy versions of the foods they crave. Try roasting potato sticks tossed in a hint of oil in the oven as a substitute for French fries. Fresh strawberries dipped in a little dark chocolate can satisfy a sweet tooth, and dried fruits make great handy snacks to keep on hand. Try some healthy snack ideas as substitutes for less healthy versions.