10 great tips to get your kids eat more health veggies diet

Almost every parent faces the ultimate standoff with his or her children - the vegetable boycott! And every time a child wins that battle and refuses to eat vegetables, it will affect their nutritional health as an adult.

Patty James a certified natural chef and nutritionist, says a vegetable rich diet reduces risk of heart disease, diabetes, stroke and some cancers as well as lowering pressure and the risk of eye and digestive problems.

Vegetables also regulate the appetite, preventing obesity and promoting good health.

So whether it is an aversion to broccoli, peas or brussel sprouts, parents can now take a big collective sigh of relief.

Here are 10 easy tips to get your kids to eat more veggies.

1. Old favorites with a twist. You and your child prepare their favorite meal, but find a way to add at least 3 veggies to it. If it's macaroni and cheese, then add chopped and steamed broccoli and carrots along with peas. Experiment with all your family's favorites.

2. Have your (older) child cut veggie slices twice a week to include in their lunches. If they're washed and chopped, they're easier to grab!

3. Add veggies to favorite dips. Add some spinach leaves to hummus and pureed peas to guacamole.

4. Next time you make scrambled eggs, sauté some chopped onions, garlic and spinach before you add the eggs. This is an easy way to add more veggies to breakfast. Try adding cooked, cubed pumpkin to oatmeal and sprinkle with cinnamon. Yum!

5. Soups are an easy way to add more veggies to your day. Chicken, veggie and noodle soup, split pea soup with grated carrots, celery and peppers. Minestrone Soup has many veggies. Soups are easy and can be made in a Crockpot to have ready when you get home.

6. Salads are a delicious way to have your family eat more vegetables. Change the lettuces you use and the veggies you add to the salad. Change salad dressings and top with toasted nuts and seeds.

7. Have your child walk down the produce isle or Farmer's Market with you and pick a new veggie to try. Never had a rutabaga? Turnip? Parsnip? Have fun-and maybe some laughs- looking for recipes for the new veggie in your house!

8. Ever grate zucchini in your brownies or add beets to your chocolate cake? Yes, you can add veggies to your desserts too!

9. One of the best ways to get your child to eat more veggies is to eat more veggies yourself! If you tell your child to eat their veggies, but you don't, that sends a clear message that veggies aren't good. Setting a good example is the best thing you can do to help your family be healthier.

10. Another way to have your family eat more vegetables is to involve them with meal planning and preparation.

Take some time once or twice a week to plan the family meals. Kids love to help in the kitchen, so let them!

When your child is in the kitchen, try to relax and make the experience fun. You'll make some great memories as well as food!