How To Get Your Kids To Eat More Fruits and Veggies
If you’ve got picky eaters like I do, it can be a real struggle to get your kids to eat more fruits and veggies. You try this strategy or that tip, and just when you think you’ve found success, they change their minds again! It can be soooooo frustrating!
With my kids, I try to look at it as a long game. If I take it one day at a time, eventually they will eat more fruits and veggies than they did yesterday. I stick to what’s working, and try new ideas when they don’t. Also, don’t be afraid to circle back around to something tried before without success. Next time it just might be the win of the day!
Here’s a quick list of ideas to help get those kids eating more of the foods that are so healthy for them!
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Hide Veggies In Meals!
That’s right! Chop up those veggies so small they can’t see or taste them. This works great in spaghetti sauce, chili, soups and stews. I use a food chopper like this one to make the job easier on me (far less chance of me cutting a finger)
Blend Fruits In Smoothies!
Smoothies are a great way to get lots of fruits and veggies in. They make great breakfasts, after sports, or even take-along snack when you’re in a hurry. Check out my post Quick and Easy Make Ahead Fruit and Veggies Smoothies for some inspiration.
Make Fruits and Veggies Fun!
Food is always better when it’s fun! Try some of these ideas to see if you can’t entice your kids to try something new!
Make a rainbow theme plate with strawberries, mango, pineapple, grapes, blueberries (try this recipe). Create kabobs with wooden skewers of fruit (alternate with marshmallows for a sweet treat). If you’re really creative, try making animal shapes like cucumber snakes!
Pair Fruit and a Favourite
Pair fresh fruit with an already favourite food. Apples and cheese, orange slices and scrambled eggs, bananas and peanut butter, blueberries and waffles. After a few times, my kids associate the two together, and now ask for them!
Raw Veggies and Dip
Try cutting up raw veggies and having them on hand for an after school snack. Carrots, celery sticks, sugar snap peas, brocolli, sweet peppers, mushrooms are some great options. You can buy different types of dips, make your own, or even just use a favourite salad dressing (ranch is a good one). After a while, I’ve even found success putting out veggies and dip on the dinner table, or for a weekend movie snack, instead of potato chips.
Put Sauce on Vegetables
Although it’s not as healthy, sometimes the only way my kids would even consider a veggie was to put a sauce on it. Broccoli with cheese sauce, carrots with butter and maple syrup, green beans with ranch dressing. Try a rule like “3 bites” drowned in a favourite sauce as a starting point. As they get used to the taste and texture, try upping the number of bites, while reducing the amount of sauce.
Pack a Picnic With Fruits and Veggies
Try packing a picnic lunch or snacks for the park (even a towel or blanket in the living room) or a drive in the car in winter. Have your kids choose from a few fruits, vegetables, meats or cheeses, crackers or bread, olives and pickles. If they are old enough to help wash, slice, and pack in containers, even better! Remember to take napkins or wipes for sticky fingers!
Hopefully these ideas will help get you thinking about how to get your kids to eat more fruits and veggies! Remember that it probably won’t happen overnight. Changing habits is a long game! Aim for one idea a week, and then keep adding as you go.
Got some more ideas for getting your kids to eat more fruits and veggies? Let me know by leaving a comment below!
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