Kids are notorious for being picky eaters. It is even more difficult to convince children to eat more fruits and vegetables. Often parents try to force their children to eat healthy and this turns into a power struggle at the dinner table where the child continues to resist the more he feels he is being forced or coerced into something.
But the truth is fruits and vegetables should make up a large portion of your child's diet. They are low in calories and are high in vitamins, minerals, phytochemicals and fiber. Almost all dietitians recommend at least 5 servings of fruits and vegetables everyday.
Getting a child to eat fruits and vegetables can definitely be a challenge, but it is worth taking for the most precious thing in your life. Since healthy eating habits should be started early, parents should keep on offering fruits and vegetables as part of a child's meals. Here are a few tips to make this challenge simpler for you:
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Introduce Variety early: It can help to start early, offering your child lots of fruits and vegetables and see which one she eats and enjoys. Remember that just because she refuses to eat something now, it doesn't mean she will refuse next week. Keep reintroducing a food, even if your child keeps rejecting it.
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Spice it: Bland veggies can be boring and thus the kid will reject it. If your child doesn't like plain vegetables or fruits, add different spices and flavors, try serving raw fruits or vegetables with a healthy, low fat dip or spicy gravy. There are loads of cook books that will help you with the same.
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Involve them: Include your kids in food shopping and food preparation. Have your kids select the vegetables and fruits they like, and allow them to help you out in the preparation. This way they will be excited about the outcome.
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Be a role model: Be a good role model and show your child that you too prefer fresh fruits and vegetables over junk food. Watching you eat and benefit from fruits and vegetables is important if you expect your child to eat them.
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Make it Convenient: Make Fruits and Vegetables convenient at home. Always stock up on apples, pears, bananas, oranges and keep them in plain view of your children. Make it easier to grab a piece of fruit than going for a bag of chips.
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Teach your child: Sit down with your child and together list some healthy foods and their benefits. Make sure your child agrees to the healthy foods so that he or she will eat them instead of the unhealthy foods. Education is the best way to clear ignorance.
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Gardening: Young children are endlessly fascinated with making things. Helping children grow their own fruits and vegetables will encourage them to eat their produce.
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Mix them: Mix fruits and vegetables in your child's favorite meal in the form of juices and purees. If your child likes noodles, mix in tomatoes puree, mushrooms, or peas and carrots into the sauce. Sometimes mixing right into their favorite foods makes them eat it without even noticing.
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Blend it: You can always try mixing different combination of fruits in a blender to make a smoothie. You can add some low fat milk along with a scoop of ice cream to create a great shake that kids love.
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Be patient: Getting your kids to try and accept a wide variety of foods does not happen overnight but is a gradual process. Multiple studies have shown that for kids and adults alike, you may have to introduce a new food 5, 10, 15 times before they like it. Eventually your child will be curious to try it, and may find they actually like it!
Getting your kids to add fruits and veggies to their diet doesn't take magic. A few simple tips and some perseverance on your part, and they'll be munching away!
fruits in form of fruit juice,fruit cream,fruit shrikhand,fruit smoothies are good options to get kids attracted towards fruits.
vegetable in form of vegetable sandwiches,veg stuffed parathas,fruit n veg salad are better accepted and nutritious too.
Really awesome article with nice tips to make kids love healthy food.