“You are not getting up from the table until you finish your spinach.”

How many of you heard that (or some variation) as a child? Growing up, many of our parents faced the frustration of cajoling us to eat fruits and vegetables. Some of you now encounter the same challenges with your own children, who would rather reach for the bucket of chicken nuggets than a bowl of grapes.

Is it possible to convince your kids to eat healthy without pulling your hair out or calling for backup? (Calgon, take me away!!!)

Yes, it is! These tips below will help you transform your child’s views about healthy food. Who knows, one day they may even ask for seconds on the spinach.

1. Start young. Studies show that kids taste buds and food preferences are established by the time they reach three years old. If they develop an appreciation for fresh fruits and vegetables at a young age, guess what? This desire for whole foods will continue as they get older. I know of toddlers who refuse to eat junk food, because they can discern the taste between fresh, whole foods and the overly processed stuff.

2. Find healthy substitutes for their favorite foods. For my family member’s 10th birthday, I made this Chocolate Cake. What were the main ingredients? Dates and avocados! She (and the rest of the family) thoroughly enjoyed this healthy sweet treat, with no accompanying sugar high or stomachache. Identify natural alternatives to common junk foods for your own children, like fruit sorbet for ice cream or sweet potato fries for potato chips.

3. Teach them about the origins of food. Children will develop an appreciation for healthy food when they learn where it comes from. At my local farmer markets, there are always kid-friendly demonstrations and hands-on exhibits to spark interest in eating healthy. Start a garden with your child, so that they develop a keen interest in fruits and vegetables.

4. Experiment. Not every child will enjoy brussel sprouts. (Shocking, I know!) If your child does not seem to like “healthy” foods, try different ones to whet their appetite. They may not like bananas, but what about mangoes? Asparagus may not be high on their list of favorites, but avocados are sure to delight. Who knows? You may discover a food that you like too in the process.

5. Don’t use food as a reward. It may be tempting to treat your child to a hamburger for getting all As on the report card. (My school used to give out pizzas to the students on honor roll.) However, your child can associate unhealthy foods with treats, which can be a difficult cycle to break in the long run. Conversely, don’t use food to punish (i.e. “You can’t go outside to play because you didn’t eat your carrots.”)

6. Include them in meal planning and preparation. I had an EasyBake Oven growing up. (Remember those?) Looking back, the faux cakes that I prepared were probably not meant for human consumption, but they were the best-tasting cakes in the world to me. Why? Because I made them! Children like to take pride in their work. If kids feel like they are a part of planning the menu and making the meal (even if it is just stirring the sauce), they will be more likely to be excited about what they are going to eat.

7. Enjoy! As author Kim Caldwell pointed out in her recent interview on this site,”Food should not be stressful.” If you are constantly battling with your kids over what they eat, step back and reevaluate your approach. Positive energy is contagious. Get excited about eating healthy, and your child will embrace your excitement too!

How do you encourage your kids to eat healthy?