One thing I’ve never found hard was getting my kids to eat fruits and vegetables. We all know how important is is to include them in our diets not just because they’re delicious, but because they promote healthy bodies. My kids started eating fruits and vegetables as soon as they were old enough to eat. I started out feeding them the pureed form and transitioned into solids as they got older.
Eating fruits and veggies was not even something I considered as negotiable it was the norm. Fruit and vegetables were always in the house as snacks and used with meals. I’d introduce different types of fruits and veggies and allowed my kids develop their preference. The only thing I required is that they try everything two to three times prepared differently. I found that helped with narrowing down whether they didn’t like something or whether they disliked how it was prepared.
If you’re a mom who could use some tips for getting your kids to eat more fruits and veggies I have 4 suggestions for you.
How to Get Kids to Eat More Fruits and Veggies
1- Let them choose
Kids love getting to make decisions so instead of making it feel like you’re forcing them to eat healthy, get them involved. Instead of letting them fix their mind on the sweet options they’ll see at eye level in the grocery store, ask them in advance which of two different fruit they plan to choose.
2- Incorporate them into meals
Fruit and veggies can be worked into meals in so many ways. Snacks and dessert are the funnest for me. Fruit and veggies can end up in smoothies, frozen smooothie pops, real fruit ice pops and fruit bowls. This is when you should let your child experiment with combinations until the find something they like. Of course, start off with mostly sweet fruit and a little bit of veggies like spinach or kale.
3- Raw vs. cooked
When it comes to falling head over heels for veggies, your kids should experience as many as they can both raw and cooked. Veggies take on a different flavor and texture when they are cooked versus raw. Give your kids a chance to taste the difference in flavor and texture but trying the veggies both ways.
Instead of always having lettuce on tacos and burgers, try shredded cabbage or spinach. Their is more iron on spinach than lettuce and they have a similar texture. You should also try swap pasta with spiralized veggies or try adding extra puréed veggies to pasta sauce and salsa. Your kids probably won’t notice the difference.
There is no way you’ll get your child to love every fruit and vegetable, and that shouldn’t be the goal. The goal should be to get then to like a variety or multicolored, flavored and textured produce items that have minimal to no processing. You want them to know what produce tastes like from the earth before it ends up in cans and prepared meals.