Regulate snack time


Don't give kids a snack within an hour and a half of their meal time, says O'Rourke; especially if the snack is filling or high in calories. When the time comes to eat dinner, they'll still be full and won't eat as much of the nutritious choices you provide. Plus, "hunger works miracles on getting kids to eat," she says. You'd be amazed how many Brussels sprouts can be scarfed down when a kid's stomach is rumbling.

Establish a routine


Everyone should be eating three meals a day and at least two snacks, says O'Rourke. Since kids work well when they're on a set schedule, set aside a specific time for each meal and try to stick to it. This will help train kids to be hungry at a regular time and can help make mealtimes more relaxed.

Eat at the table


Set aside at least half an hour to eat together at the table. Not only will this encourage family bonding, but you'll also promote better eating habits in your kids. They'll be able to watch you eat your own veggies and see how well you finish the other healthy foods on your plate.

Turn off the tube


Eating in front of the T.V. promotes mindless overeating and excess weight gain. When kids are distracted by a show, they lose track of what and how much they're consuming. If you've given them a large bowl of popcorn, for instance, they'll likely polish off the whole thing before you've had a chance to join them.

Make dessert healthy

We all know how hard it is to deprive a child, and even ourselves, of dessert. But next time you reach for a brownie, stop yourself. Fill a small bowl with fresh fruit instead. It's just as sweet and satisfying with way fewer calories and an added plus of healthy vitamins and nutrients. You can still have the high-calorie dessert you crave, but limit it to once or maybe twice a week.

Reward kids with hugs


"Don't use food as a reward," says O'Rourke, "because you're creating emotional attachments to food, which can cause overeating later in life." So instead of giving little Jimmy a cookie for finishing his meal or cleaning up his room, offer him a hug and kiss instead.

Watch your portion sizes


Never serve a child an overflowing dinner plate. Stick to child-sized servings (like 5 to 7 cooked baby carrots, 1 or 2 chicken drumsticks and 1/3 to 1/2 cup of rice) to promote a realistic view of portion sizes. Let kids ask for more if they're really hungry.