- Parents Guide: How To Get Kids To Eat More Fruits And Vegetables -



Getting your child to eat more fruits and vegetables can seem impossible. However, we have some tips to get your child to enjoy eating fruits and veggies.

The right daily intake of fruits and vegetables is essential for childhood development. These foods offer key vitamins, minerals, and nutrients to enhance their wellbeing. They also help to protect against diseases and other health conditions.    

This makes it important to teach your kids about proper nutrition at a young age. Yet, these little picky eaters can sometimes make this a difficult task for parents. 

Here are a few helpful tips for how to bring healthy eating habits into your child’s lifestyle. 

Make Snacktime More Fun

Dinnertime is often spent trying to sneak veggies into your kid’s plate. Yet, for many parents, this tends to backfire. This results in many children going days without consuming any vegetables or fruits. 

Snacktime is an opportunity to get kids excited about eating more fruits and vegetables. Snacks are also an important part of a child’s daily eating schedule. Most of them are hungry right after their nap or when getting home from school.  

To make snack time more fun offer easy, on-the-go options. This way, kids can snack while they play and enjoy fun after-school activities

These should be healthy options that feel like a treat but still offer nutrients. Smart choices include dried fruits, like raisins. Veggie sticks with a trio of fresh and flavorful dips are also fun for kids. 

Pack an Impressive Lunch

School lunches often contain processed foods full of sodium, fat, and sugar. This is not helpful for the steadily increasing childhood obesity rates in America. 

Offer your kids better options by packing their lunch for them. Get them excited about this with a cool themed lunchbox.  

Feature healthier boxed lunch options, like whole-grain bread or crackers. Choose greek yogurts low in sugar. You can even make them your own version of vegetable soup. 

It’s important to include protein and fiber as part of their daily lunch. Yet, you should also offer both a fruit and veggie option in their lunchbox every day.

It’s also helpful to include snack items that kids want to share with their friends at lunchtime. This will get them more excited about the foods in their lunchbox. 

Encourage Kids to Help out in the Kitchen

Making your child a mini chef is one way to motivate them to try new foods. They will have fun watching you prepare and cook different meals. Kids can also learn about ingredients as you subtly teach them how to eat more vegetables. 

Have your child help you prepare healthy recipes in the kitchen. Great options are cauliflower mac and cheese or vegetable lasagnas and soups.  

It’s also fun for kids to learn to make their own pizzas. Use a variety of veggies as toppings and let them decorate their pizza. You can even make a homemade tomato sauce for the pizza base. 

Kids will also enjoy making salads with homemade dressing. Let them sprinkle on fun toppings, like dried fruit or seeds. Baking healthy oatmeal raisin cookies are another treat they will enjoy. 

Get Creative with New Recipes 

New recipe ideas offer fun ways to introduce healthy new foods into your child’s diet. Try to include as many fresh fruits and vegetables as you can in these recipes. The many different colors of these foods will also appeal to kids. 

Another idea is to take your kids favorite foods and add in fruits or vegetables. Do this by adding fresh or dried fruits to cereal, oatmeal, and yogurt. You can also make smoothies, including avocado and spinach.  

Ants on a log are always a great easy recipe idea for kids food. Make them by placing raisins on top of celery with cream cheese or almond butter. You can also learn to make your own granola or trail mix.   

Make It Easier to Eat Healthily  

Busy lifestyles can make it hard to find time to cook meals. Making a weekly meal prepping plan helps with this. 

It’s also smart to have tons of healthy portable foods on hand. Create a snack section in your pantry and fridge filled with healthier options.  

Include nutrient-dense snacks that provide a range of vitamins and minerals. Raisins offer antioxidants, fiber, potassium, iron, and complex B vitamins. This makes them a much better alternative than processed fruit snacks. 

It’s best to stock up on plenty of different options so kids aren’t stuck always eating the same foods. Switch up the flavors of packaged snacks to avoid any boredom with eating the same foods.  

You want to avoid having high-fat or sugar-filled snacks in the house. This includes chips, candy, and cookies. Doing this makes it easier for kids to make healthy choices on their own.  

It’s also important to always read ingredient labels. Many snack products hide artificial sweeteners and flavors inside.  

Be a Healthy Role Model

Another way to get your kids to eat more vegetables and fruits is to lead by example. Kids pay attention to your own eating habits so be an advocate of healthy eating. 

Watching you make healthier choices motives kids to eat more fruits and vegetables. Seeing balanced meals and portion control will help shape their habits.  

It’s also helpful to eat your meals together as a family, when possible. This will help teach kids to try new foods and be less picky.  

Cooking one family meal will also encourage kids to eat the same foods that you’re having. This is also much easier on parents when they don’t have to prepare separate meals for the kids. 

Expanding Your Child’s Diet of Fruits and Vegetables

Fruits and vegetables are an essential part of a growing child’s daily diet needs. Encouraging healthy eating habits can be difficult for younger children. Yet, these tips will make it easier for kids to consume more fruits and veggies. 

Raisels are a fun and nutritious way to increase your child’s daily intake of fruits. These golden raisins come in different flavors to appeal to all sorts of tiny tastebuds. Shop the delicious collection of snack products to learn more.