7 Ways To Get Your Kids To Eat Fruits and Vegetables

As parents, (or aunts, uncles, or just an observer at a restaurant) we have all seen our share of children refusing to eat their fruits and vegetables. Folded arms and tightly-closed lips, pushing the plate away, and hearing “no” to offered attempts to get children to eat their carrots or berries. While some studies show that U.S children’s intake of fruits and vegetables has increased, there is still room for improvement. Let’s take a look at what the recommendations are for fruit and vegetable intake. 

Children’s Recommended Fruit and Vegetable Daily Intake Chart

The truth? Some studies show that vegetables taste bitter to children, so they are often the food that gets refused. Also, kids learn by example, so make sure that you as their parent are eating plenty of fruits and vegetables in front of them. Adding pressure or a “sweet reward” for eating vegetables can lead to negative associations with food. Food Aversion studies have shown a link back to childhood memories at the dinner table.

A child refusing food they do not recognize is completely normal, so keep offering! Studies show it can take your toddler or preschooler up to 15 times of offering before they try new foods. Between all the repetition of offering here are some other ways to get your child to eat fruits and vegetables.

Child in the garden

1. “Hide” Vegetables and Fruits in Foods Your Child Recognizes

If adding fruits and vegetables to foods our children recognize is a way to increase their intake then so be it. Help protect your children (and yourself!)  against chronic diseases. Below are some ideas:

• Pureed vegetables like carrots or butternut squash go great in muffins or red sauce for pizza or pasta. They also can be put in meatballs, meatloaf, quesadillas, or even macaroni and cheese 

• Pureed sweet potatoes can be added to  pancakes

• Add carrots or spinach with fruit when making a smoothie

• Cauliflower can be pureed and added with mashed potatoes

• Put pureed spinach under red sauce on homemade pizzas

• Grated zucchini for muffins, bread, and homemade burgers 

• Puree beets, carrots, or spinach and add to homemade brownies or chocolate cake

• Avocado puree can be added to chocolate pudding

• Yellow squash puree can be added to cupcakes

2. Get the Kids Involved

Not only does it help your children develop skills but studies have shown that kids are more likely to eat and try new foods when they have been involved in the cooking preparation. Next time you plan on making a meal don’t forget the apron and stool needed for your little chef! Our chefs at A Perfect Fit love teaching kids how to cook as well.

3. Bring Them with You When You Grocery Shop

Point out their favorite color fruit and vegetable. Let them touch and smell the produce. Show them the variety of fruits and vegetables available. They will be more likely to eat the foods they help pick out at the store.

4. Involve Your Children in Gardening

 Again, this will teach them skills and they will learn about science and nature. I vividly remember growing my own purple potatoes and corn as a child, I was so proud and eager to collect my harvest when the time came. Have fun and create memories!

5. Try Offering Fruits and Vegetables in Large or Whole Form 

Providing a larger serving size or just a whole piece of fruit or vegetable will likely intrigue your child’s interest. A recent study from Penn State found that simply adding more veggies to children’s plates resulted in them consuming more vegetables at the meal. Remember to follow age-appropriate guidelines for providing certain foods. Some foods in the raw or whole form are only appropriate for specific ages or children who have shown they can chew and swallow foods well. We encourage you to always make sure to have adult supervision at mealtimes for toddlers.

6.  Add Favorite Dips and Sauces 

Hummus, salad dressings, nut or seed butter, and yes, even ketchup, can add a flavor component to vegetables and fruits to make them irresistible to even the pickiest of eaters. Next time you have some raw vegetables try to accompany them with a dip or sauce, you may be surprised at the result!

7. Have Fun!

Create catchy names for foods like awesome asparagus, and power pears.

Use cookie cutters and make fun shapes with food, design the plate, create a face with produce. Sure, it may get a little messy but it’s worth it! Kids will have fun and will likely try the food!

On a final note, have patience. Picky eating usually declines as kids get older. Don’t forget to keep offering,  you will find fruits and vegetables your children will eat!

Interested in having one of our chefs prepare healthy, kid-friendly meals for you and your family?

References:

Batsell, W. R., Brown, A. S., Ansfield, M. E., & Paschall, G. Y. (2002, July 24). "You will eat all of that!": A retrospective analysis of forced consumption episodes. Appetite. Retrieved March 16, 2022, from https://www.sciencedirect.com/science/article/abs/pii/S0195666301904829

Bohn, K. (n.d.). Serving larger portions of Veggies may increase young kids' veggie consumption. Penn State University. Retrieved March 16, 2022, from https://www.psu.edu/news/research/story/serving-larger-portions-veggies-may-increase-young-kids-veggie-consumption/

Horst, K. van der, Ferrage, A., & Rytz, A. (2014, April 4). Involving children in meal preparation. effects on food intake. Appetite. Retrieved March 16, 2022, from https://www.sciencedirect.com/science/article/abs/pii/S0195666314001573?via%3Dihub

Zaraska, M. (2014, March 17). Your kid hates veggies? you may be to blame. but it's possible to make peas more palatable. The Washington Post. Retrieved March 16, 2022, from https://www.washingtonpost.com/national/health-science/your-kid-hates-veggies-you-may-be-to-blame-but-its-possible-to-make-peas-more-palatable/2014/03/17/ac9e39d8-8466-11e3-9dd4-e7278db80d86_story.html