Getting your kids to eat healthy isn’t always easy. In fact it can be quite the struggle sometimes. Without your positive influence, your child would probably prefer chips, soda and pepperoni pizza to a nutritious lunch that includes lean protein (think chicken), steamed veggies and some whole grains like wild rice.

One way to make healthy food part of your child’s life is to get her to help you in the kitchen. Kids can cook or help to cook just about anything and are a lot more likely to eat healthy foods if it is their own creation. Start early by letting your preschooler help you stir and measure. Older kids can make sandwiches for dinner or even cook an entire meal (like whole wheat pasta with a veggie tomato sauce) with a little adult supervision and help.

But don’t stop just at dinner. Eating a nutritious breakfast is just as important. Studies show that children who eat breakfast perform better in school. Speaking of school, what about the lunch they are served there? Is your school offering a healthy school lunch program? If not brown bag a lunch for your child for now and start advocating that the school change to healthier options for lunch.

Last but not least, don’t forget about all those things your kids snack on all day long. From toddlers to teenagers, kids need extra nutrition throughout the day to fuel their growing bodies. Make sure that extra food is nutritious snacks like fruits, veggies, cheese and the likes instead of processed stuff full of empty calories and extra fat, not to mention a laundry list of chemicals.