Want to make a million-dollar investment in your child’s health? Put stock in nutrition. A child who grows up with a balanced diet and a healthy attitude about food will be less likely to have problems like diabetes or heart disease as an adult. “The science is very clear that kids form lifelong food preferences and behaviors when they’re young,” says Connie Diekman, RD, former president of the American Dietetic Association. Whether you have a baby or a fourth-grader, it always pays to kick nutrition up a notch. Read on for some tips to encourage healthy eating. 

Respect your child when she says she’s done. 

Coaxing her to eat more may lead to chronic overeating (and set her up for weight problems later). Be sure you’re serving child-appropriate portions to avoid overwhelming her. 

Set a good example. 

If you want your little guy to drink milk or eat his veggies, do the same yourself. Try to avoid saying a particular food tastes bad or will make you fat. Instead, talk about the qualities you love, like the crunch or bright color of your favorite healthy foods. 

Let her make choices. 

For example, give her two options for breakfast or two veggie choices at dinner. “You can still be the ‘manager’ of the meal, but decision-making empowers kids,” says nutrition consultant Malena Perdomo, RD. 

Stick to a schedule. 

Serve three meals and two to three snacks at roughly the same times every day so your child knows what to expect.  

Make meals together. 

Even young kids can help with simple tasks like washing grapes. When he helps out, your child may be more likely to eat and enjoy the meal. 

Don’t worry about day-to-day fluctuations in hunger. 

They’re totally natural at this age. As long as your child’s growth is normal, don’t push her to eat. 

Give him plenty of time to finish at his own pace. 

Don’t encourage your child to rush through a meal. 

Give her props when she eats a healthy food or tries something new.  

Although you shouldn’t force food on your child, ask her to take a small taste. If she doesn’t like it, she doesn’t have to eat more. “That takes pressure off kids, so it’s easier to just take a bite,” says Perdomo. 

Encourage your child to drink plenty of milk.  

School-age kids need at least two to three servings of dairy per day, but milk-drinking takes a nosedive as kids get older. Make milk a staple at meals, but if your child doesn’t like it, serve another source of calcium (such as yogurt, cheese or fortified cereal)—and sneak milk into foods like oatmeal, soup and pudding. 

Sit together at the table to eat. 

Don’t let your child stand at the kitchen counter or lounge in front of the TV during dinner, as this encourages mindless eating. Use mealtime as an opportunity to catch up and talk about everyone’s day.  

© Meredith Operations Corporation. All rights reserved. Used with permission.