You can probably recall sitting at the dinner table when you were a child, starting at the plate of lima beans in front of you and hearing the words "you're not getting up until those are gone." As an adult, you are finding yourself on the other side of the battle line. Now it is you trying to get your child to eat their vegetables and babbling off some consequence if they aren't consumed.

Getting your children to eat healthy meals can seem like an all-out war at times. They insist on macaroni and cheese or dinosaur-shaped "meat" nuggets. You insists on broccoli and grilled chicken. And while there does exist the child who will eat anything that is placed before them, there tends to be more picky eaters in the bunch.

So, as a parent responsible for your child's growth and development, what do you do with the picky eater? Consider using parenting magazines, kids' cookbooks, web sites and friends or family as resources for ideas. Also, get your child involved in everything from menu planning, to grocery shopping, to preparation and serving. Often times when a child feels ownership or part of the process his or her interest increases.

Teaching your child about nutrition and allowing for their involvement may help make the battle a little easier. For example:

• Have the good guide pyramid on display and allow your child to choose an item from each category for the meal: a protein, a grain, a fruit or vegetable and a dairy item.
• You can also try creating an exchange program. Your child can choose one meal per week if they first try two new foods that week or eat so many bites of their meals each day.
• Chopping up fruits and vegetable and placing them in more popular foods like muffins and pancakes, even burgers, can make nutritious eating easier.

The meals and snacks your child eats at home can influence what they will choose on their own. Consider the following for encouraging healthy meals:

• Buy a variety of healthy foods, including fresh fruits and vegetables and whole-grain breads and cereals. Refer to the food guide pyramid for suggestions.
• Set specific times for meals and snacks.
• Limit sugary, high-fat foods.
• Avoid adding excessive salt to foods.
• Encourage drinking water or milk instead of fruit drinks and soda.
• Avoid caffeine in the foods and drinks you give your child.

Food should not be a point of tension between you and your child. If your child doesn't eat an occasional meal or only eats one food for a few days, try not to worry about it. But, don't cater to their will and create "special" meals just for them or allow them to complain about what is being served. If they don't eat it, they'll simply be more hungry for the next meal.

Overall, a good way to introduce new foods and instill good eating habits to your children is to eat with them. Eating meals as a family can do several things: It allows you to be a role model for good eating habits and allows you to be a role model for good eating habits and allows you to monitor your child's nutrition. It also allows you to discover what food your child likes and dislikes, as well as provides the opportunity to introduce new foods. Lastly, it allows you to stay in touch with your child to know their excitements and troubles, which can affect their eating.

So, with the right tools and approach, the eating war can be a battle where everyone comes up the winner. Your kids will learn good eating habits from you and you won't have to say the same lines your parents said to you when you sat at the dinner table complaining about your meal. And remember, you are the parent, and if lima beans aren't your favorite, there's no law against eliminating one food from the table.

For more information on childhood nutrition, talk to your doctor or contact the Nemours Foundation at www.kidshealth.org