When you were a kid and came home from school to a plate full of your mom’s just-out-of-the-oven chocolate chip cookies and a glass of milk or apple juice, did you ever say, “Actually mother, can I have a salad with lite dressing on the side and a glass of non-sweetened ice tea?” Probably not. So assuming your child will is unrealistic. Children today don’t need to go to that extreme, but they do need to learn how to make better choices—whether they’re buying lunch at school, snacking at a friend’s house or helping to pack their own lunch. Instilling healthy eating habits in your child today could save them much pain and suffering (both physical and emotional) in the future. 

Parents face this dilemma with children of all ages. But it’s your job to teach your child about having a balanced diet and incorporating nutritious foods with “fun” treats. It starts with the basics.  

• Talk to your children and teach them that their bodies need a variety of foods to grow. Let them know that nothing is off limits, but there needs to be a sense of control. Knowledge gives kids confidence and the tools to make smart choices—you never know, they might start sharing that with their friends at school.  
• Get your kids involved in the meal planning—it teaches them about healthy food preparation and gives them a sense of pride. “I really believe that kids are more likely to eat something if they helped decide the meal and take part in preparing it,” says Betty, mother of three. ”My older kids have cooked with me and they choose what to make. This makes them more likely to try it.”  
• Don’t let kids off the hook when they refuse to eat something. Karen, mother of two, says, “We always tell our kids to try something at least once so they learn that they should not discriminate against different kinds of food just because they don’t like the way something looks.” Betty agrees and shares this helpful tip: “We have a rule in our house:  They have to eat the same number of bites as their age. So if they’re five, it’s five bites.”
• Persistence pays off. “I continue to offer things,” continues Betty. “I’ve read that it takes an average of 10 times before a child will actually like something.” Sandra, mother of three, adds, “Try combining foods they like with other foods you’d like them to try. Serving a salad with their favorite dish can help incorporate the vegetables they need.”
• Keep the golden rule of parenting in mind: Lead by example. Karen, already a healthy eater, hopes her daughters will pick up on her example. “I buy healthier foods so our household is not packed with junk food,” she says. Betty also leads by example with her two sons and daughter, and emphasizes the importance of communication. “I talk about moderation with my kids and the importance of eating a balanced meal and being conscious of what you eat.”
• Enjoy a splurge: These three moms agree that a treat is not off limits, so long as it doesn’t happen often. Eating out doesn’t have to be prohibited either, but should be limited. It provides the opportunity to teach your children how to make better choices at restaurants, many of which are already incorporating healthier side dishes to the typical chicken finger or corn dog entrée.  
• Moderation and balance are key. Giving your children a good foundation will help them make better choices whether you’re there to guide them or not. “At this point, my kids set their own limits when they are away from home because they have a good sense of what is appropriate,” states Betty.  
• Get your doctor or dentist to talk to your children about the importance of eating healthy food could make a significant impact as well. “Children seem to listen to professionals more than they listen to their parents when it comes to keeping good habits,” remarks Karen. “My 5-year-old takes it very seriously after hearing it from the doctor’s mouth.”

You can’t prohibit your children from eating out with friends or sharing in the cafeteria tradition at school, but you can teach them to make better choices when in those situations. After that, all you can really do is hope that what you’ve taught them about healthy eating impacts the food decisions they make now and as they get older, and then let them make their own choice from there.