Eating vegetables and fruits is part of a healthy diet* for both kids and adults. Make it fun for the entire family in finding creative ways to include more vegetables and fruits in your kid's diet. The endless variety of vegetables and fruits makes it so simple and easy to help kids develop a liking for them.
10 ways to help kids eat more veggies & fruits
1. Keep a bowl of fresh fruits on the kitchen counter or dining table within easy reach of your kids. Refrigerate cut fruits and vegetables in small bags for easy snacks on the go.
2. Serve vegetables and fruits at every meal. Add grated or cut vegetables into side dishes, main meals and soups. Top off cereal with fruits or add frozen fruits to smoothies.
3. Set a good example. Snack on fruits and order salads, soups, or vegetables on the side when eating out at restaurants.
4. Pack the refrigerator, freezer and larder with pre-cut, frozen and canned vegetables so that it is easier for you to prepare meals and snacks that include vegetables.
5. Challenge family members to achieve their daily vegetable and fruit goal. Reward the winner with a prize of his or her choice.
6. Explain to kids the benefit of eating vegetables and fruits so they will ask for them when they're eating out as well.
7. Let kids choose which vegetables and fruits to serve and how to incorporate these into their favourite dishes.
8. Make vegetables and fruits fun to eat. Try dressing up sandwiches with faces and 'smiles' arranged with fruits and vegetables.
9. Keep trying. For some vegetables and fruits, it may take many times before your kids acquire a taste for them.
10. Encourage friends and relatives to offer vegetables and fruits to your kids.
Tips on choosing vegetables & fruits for kids
• Colour is a big draw; give kids vegetables and fruits in colours that won't turn them off.
• Give your kids vegetables and fruits with a variety of textures to sustain their interest.
• Offer new vegetables and fruits in combination with old favourites to expose your kid to interesting ways of consuming them.
*In addition to vegetables and fruits, a healthy diet also includes whole grains, milk products, lean meats, fish, beans and eggs. A healthy diet also means staying within your daily calorie needs.
* Dear readers, for the sake of convenience, easy reference and clarity, the child is referred to 'he' or 'him' throughout this newsletter. All ideas in this article apply equally to girls and boys.