We know that family meal times are a good idea. Studies have shown that kids who regularly eat with their parents are healthier, happier and get better grades in school. But to get everyone sitting round the table, and still more eating the same food, is often a struggle. So here are some tips to make eating with your children an enjoyable experience for the whole family.

• All the research shows that kids copy what their parents eat. So when you give them a new food, make sure they see you enjoying it first.
• Even after you've done this, they still reject it. This is perfectly normal. The best way to deal with this is simply to take it away, without getting angry with them, and bring it back every few days until they eat it.
• And when they do decide to eat it, or anything healthy they've previously turned their nose up at, they don't have to be rewarded with pudding. How about using a star or sticker chart, and giving an outing or a toy as a reward. This tones down the negative connotations of healthy food, and is better for them too.
• We've all experienced how telling your child not to do something can be the best way to get them to do it! Following this principle, banning foods is not a good idea. Give your kids the chance to eat all foods in small quantities. This will teach them the value of healthy eating, prevent snacking, and make them hungry for mealtimes.