Are you struggling to get your child to eat more fruits and vegetables?
You're not alone.
Getting kids to enjoy healthy eating can be a challenge, but it's not impossible.
In this article, we'll explore 7 simple yet effective ways to get more fruits and veg into your
child’s diet.
Why should we encourage children to eat more fruit and veg?
A healthy diet is crucial for children's growth, development, and overall well-being. Proper
nutrition supports the immune system, promotes cognitive function, and helps maintain a
healthy weight.
Fruits and vegetables, as we already know, are packed with essential vitamins, minerals,
and fibre that are vital for children's physical and mental health.
Having 5 portions of fruits and veg a day in a child’s diet can help establish healthy eating
habits that will serve them well throughout their lives. These nutrient-dense foods provide the
building blocks for strong bones, muscles, and organs, as well as support healthy brain
function and emotional well-being.
Other reasons why eating fruits and veg is important for young bodies:
➔ reduces the risk of chronic diseases like obesity and type 2 diabetes,
➔ high in fibre which promotes healthy digestion, prevents constipation, and keeps
blood sugar levels stable,
➔ vitamin C supports the immune system,
➔ vitamin A is crucial for healthy vision and skin,
➔ minerals like calcium, iron, and zinc are necessary for strong bones, healthy blood,
and proper brain function.
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Alt text: young girl cutting a cucumber
Common challenges in getting children to eat more fruits and
vegetables. Children can be naturally inclined to prefer sweet and salty foods, which can make fruits and
vegetables less appealing.The texture and appearance of certain fruits and vegetables can also be off-putting to some children. Children may also be resistant to trying new foods, especially if they have had
negative experiences with them in the past.The busy schedules that we all now have and the hectic lifestyles that many families face are other challenges. With limited time for meal preparation, it can be tempting to opt for more convenient, but less nutritious, options.
Let’s take a look at those 7 tips for encouraging children to eat
more fruits and veg
1 -Get children involved in food shopping and meal planning
We think the best place to start, is to get your child involved from the get-go - planning and
buying fruit and veg from the shops.
By giving the children a sense of control over the foods they'll be eating, you can increase
their interest and willingness to try new things.
Take your child with you to the food shop and let them help pick the fruits and veg they'd like
to try. Encourage them to choose 1 new item they've never had before. You could also make
a game out of it by asking them to find a specific coloured fruit.
Once you're home, involve your child in the meal-planning process. You could get your
toddler to wash the fruits and veg, use toddler-friendly knives to cut certain fruits and veg
and get them involved in the preparation or cooking.
This shared approach can make them feel more invested in the meals and more likely to be
open to trying healthy options; because they bought and made the food.
2 - Create a colourful and fun plate
One effective way to encourage children to eat more fruits and vegetables is to make their
plates visually appealing and fun. By arranging the foods in a colourful and creative way, you can capture a child's attention and spark their interest in trying new things.
Try using a variety of brightly coloured fruits and vegetables to create patterns, shapes, or
even faces on the plate.
For example, you could use sliced strawberries, blueberries, and kiwi to make a rainbow or
use carrot sticks and broccoli florets to create a smiling face. Cutting the fruits and
vegetables into fun shapes with cookie cutters can also make them more appealing to
children.
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Alt Text: Fruit arranged in a shape of a ladybird
3 - Sneak fruits and vegetables into favourite dishes
If your child is hesitant to try new fruits and vegetables on their own, one method to get them
to eat more fruit and veg is to sneak them into their favourite dishes. This can be a great way
to gradually introduce new foods without overwhelming them. For example, you could blend spinach into a fruit smoothie, grate carrots into pasta sauce, or
mix diced bell peppers into meatballs. The key is to do it in a way that doesn't drastically change the flavour or texture of the dish, so your child doesn't notice the added fruits and vegetables.
4 - Keep offering and showing various fruits and veg
Making fruits and vegetables easily accessible and visible in your home can also encourage
children to eat more of them.
When these healthy foods are readily available and on display, children are more likely to
reach for them as snacks or to incorporate them into their meals. Keep a bowl of fresh fruit on the kitchen counter or dining table, where it's within easy reach. You can also pre-cut and shop vegetables in clear containers in the fridge, so they're ready
to grab and go.
5 - Set a good example as a parent or caregiver
As a parent or caregiver, one of the most powerful ways to encourage your child to eat more
fruits and vegetables is to set a good example yourself.
Children often mimic the behaviours and eating habits of the adults in their lives, so if they
see you enjoying a variety of healthy foods, they're more likely to follow suit. Describe the flavours, textures, and how the foods make you feel, e.g. give you more energy. This can help your child develop a positive association with these healthy foods and
be more open to trying them.
6 - Encourage regular family meals and make them enjoyable
Regularly eating meals as a family can be a powerful way to encourage children to eat more
fruits and vegetables. When children see their parents and siblings enjoying a variety of
healthy foods, they're more likely to be open to trying them as well. Make family meals a priority and aim to have them as often as possible.
Try to make family meals an enjoyable and relaxed experience. Avoid lecturing or pressuring
your child to eat certain foods, as this can backfire and make them more resistant. Instead,
focus on creating a supportive environment where everyone feels comfortable exploring new
flavours and textures.
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Alt Text: young girl holding planed seeds in an egg carton
7 - Grow your own fruits and vegetables
If you have the space, even a windowsill box, why not grow some fruits or vegetables at
home?
Teaching children where fruit and vegetables come from, from planting the seeds to watering
and ensuring enough sunlight, will give your child pride in what they’ve accomplished, and
may drive them to taste their own produce.
Check out your local garden centres or other shops for kid-friendly and colourful growing
kits, or have a hunt around the house for containers you could decorate and make your own
individual planers for growing fruits and vegetables.
Encouraging your child to eat more fruits and vegetables can be rewarding and worthwhile.
Try out the seven tips outlined in this article to help your child develop a positive relationship
with healthy foods and set them up for a lifetime of good health and wellness. Remember, every child is different, so it may take some trial and error to find the best approaches for your family. Be patient, persistent, and creative, and don't be afraid to involve
your child in the process.
Related Articles
Healthy Meals for Kids: a guide on how to encourage healthy eating habits at a young age
Additional information
Potion sizes for children 1-4 years old - Infant and Toddler Forum
5-5-3-2 a day for toddlers - British Nutrition Foundation
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