Getting kids to eat healthier, especially when it comes to vegetables and fruits, can feel like quite a challenge. But, there are ways to encourage them to enjoy these foods without forcing or pressuring them. I’ve found some strategies that have worked well for my kids, who tend to eat more veggies than most, and I’m happy to share them with you.
I always put vegetables before fruits when talking about a healthy diet because veggies are crucial. We need to consume plenty of vegetables along with moderate amounts of fruit for optimal health. Many folks lump them together, thinking eating fruit alone meets all nutritional needs, but that’s not true. These tips are aimed at getting kids to embrace vegetables and fruits, especially if your child isn’t too fond of fruit.
One effective approach is to make vegetables a regular part of each meal. When kids see veggies on their plates daily, it becomes a natural expectation. In our home, vegetables are just part of the meal, not an add-on, so my kids expect to see plenty of them at the table.
Setting a good example is also key. When kids see us enjoying our veggies and fruits, they’re more inclined to try them too. Some kids might run the other way at the idea of eating “healthy” foods. If that’s the case, start with fruits, which are often more appealing to children. Fruits can be seen as a healthy treat. You can find some fun recipes to make fruits more of a delight.
It’s all about balance, though. Too much fructose, even from fruit, isn’t ideal. Introduce veggies gently by pairing them with fruits. For instance, add pureed squash to fruit popsicles or mix leafy greens into smoothies.
Kids might need to see celery ten times before they muster the courage to try it, but persistence pays off. They might not like it at first, but tastes can change with repeated exposure. Being open to retrying foods can help them develop a taste for new things.
In our household, we’ve established a “no complaining about food” rule. If someone doesn’t like something, they don’t have to eat it, but we believe in eating for nourishment and keeping a respectful attitude towards the cook. Mealtimes are family times, where everyone sits together to connect and enjoy food mindfully.
When kids help in the kitchen, they’re more invested in what they eat and more open to trying new foods. My kids enjoy helping out in the kitchen and have become quite the little chefs. They’ve learned a lot by participating and are responsible for including healthy foods in meals and snacks.
Learning where food comes from is another fantastic way to get kids interested in eating healthily. Visit local farms and markets, or grow some vegetables and fruits at home. Kids love knowing the story behind their food.
Sometimes sneaking veggies into meals is the easiest way to get them into kids’ diets. I don’t hide this fact; after they enjoy the dish, I let them know about the extra veggies. This teaches them that veggies can taste great.
Making food visually appealing can go a long way. Simply arranging food attractively on a platter or using skewers with dips can make veggies more enticing. My kids are quick to try anything colorful and pretty, laid out like a party platter.
Incorporating more vegetables and fruits doesn’t have to be tough. The secret lies in finding appealing recipes and presentations that draw kids in. It also helps if the grown-ups are open to trying new things. Before long, vegetables will casually find their way into everyday meals, and complaints will mostly disappear. What are your favorite tips for sneaking in extra veggies?
