9 Ways to Get Your Child to Eat Fruits and Vegetables

Although it is important for children to eat a healthy quantity of fruit and vegetables, it can be difficult to get children to eat enough of them. Children often don’t like vegetables because of their texture, smell, appearance or taste, or simply because eating a variety of healthy foods can disrupt the dietary routine of a child.
Eating fruits and vegetables is part of a healthy diet for both children and adults. Finding creative ways to encourage fruits and vegetables in your child’s diet can be fun for the entire family.

1. Eat Together

Children often follow the behavior of their parents, and their diets are no exception. If your children see you snack on celery sticks, tomato slices, fresh pears, and berries, they tend to try the food themselves.
If you snack on fruit in front of your kids, they’re more likely to meet their fruit and vegetable requirements.

2. Cut up Fruits and Veggies in Fun Styles

Most children prefer veggies and fruits to whole ones. It’s fun to create new ways to show fruit and veggies. For example, as children often choose fruit over veggies, they can be combined in salads or kebabs. Or try to create a “sandwich “with slices of fruit or veggie using a butter of nut or seed.

3. Make a Plan For Meals

The planning of meals can make children excited about the delicious food that comes during the week. It can also help busy parents and caregivers find out what they are going to cook, what food they need and when to prepare food so that they can cook healthier food at home instead of eating out or buying a takeaway. Plot what meals you’re going to eat during the week, determine who cooks what and check that there are enough fruits and vegetables in the diet every day. More information on meal planning can be found on Healthy and Happier.

4. Convince Your Child About the Benefits of Eating Vegetables and Fruits

Most children are not too concerned about their health and find abstract terms such as fiber, vitamins, and nutrition.
Be imaginative with your explanations; explain that vegetables will help kids grow bigger and stronger. If your children are athletic, you could put sports into the discussion. Tell your children that sports and a healthy diet just don’t work. Say something like, “If you don’t eat enough vegetables, you’re not going to have the energy to play football.”

5. Maintain a Family Meal Routine

Family meals are a great way to establish healthy eating habits. Those who have regular family meals tend to eat more fruit and veggies. Since we are all busy, make minor changes and aim at least three family meals a week. They don’t have to eat. Maybe try a weekend breakfast or a lunch or a Sunday supper. And they don’t have to be long meals or elaborate menus. When you’re crunched for time, I recommend a simple veggie egg scramble for dinner.

6. Bite Your Language

No matter how hard it may be, try not to comment on what or how much your children eat. Be as neutral as you can. Remember, you served balanced meals as a parent; your children are responsible for eating them. If you play food enforcer, say “Eat your vegetables,” your child will only resist.

7. Be a Role Model

Children learn by observation and observe the eating habits of parents. Therefore, if you are excited about eating fruit and veggies, your children can also be excited.
Be honest with yourself about the kinds of food messages you’re sending. Trust your body to tell you when you’re hungry and when you’re full, and your kids will learn to do the same.

8. Use the Power of Books and Images

We know that reading with children stimulates brain activity and is an incredible attachment. However, did you know that reading can affect eating behaviors? Repeated exposure of children to books with fruit and vegetables can increase their probability of trying these unfamiliar foods. Books on veggies improved the intake of veggies in pre-school children because they understood why they should eat these foods.

9. Kids in The Kitchen

If your kids choose or prepare food, they will be more interested in eating what they have created.
Take them to the store, and let them choose produce for you. If they’re old enough, allow them to cut up vegetables and mix them into a salad.

For small bodies, fruit and vegetables do so many great things. They provide a whole host of minerals and vitamins that help the body grow and function properly, like B-carotene for maintaining normal vision, vitamin C for a healthy immune system, and folic acid for healthy growth and development, just to name a few.