5 Ways to Encourage Your Child to Eat More Fruit and Vegetables

We all know that eating fruit and vegetables is important but sometimes getting our children to eat more of the good stuff isn’t always easy. At a time where we have become so much more aware of our health, you may have found yourself thinking a lot more about ways to boost your health and improve your immune system. Fighting off viruses and staying well relies hugely on what we eat, and it’s the same for children.

The food in which we consume is always a great place to start. Ensuring our children are getting all the right nutrients will not only help them feel good and more energised but will also establish positive eating habits and build their confidence when trying new things as they grow!

We have four separate playrooms which are; babies under 1 years; The Cottage, babies over 1 years; Tiny tots, children aged 2-3 years; Tweenies and children aged 3-5 years; Little Rascals.

Nursery age brings glimmers of independence, new words and lots of play through learning but it also brings fussy stages. Children tend to go off things randomly, will refuse certain foods blankly or decide to eat very little. These fussy stages are all part and parcel of their development but it’s important to keep encouraging children to eat fruit and vegetables to make them feel good and give them the important nutrients they need to thrive and stay well!

Here are 5 ways to encourage your child to eat more fruit and vegetables…

Try serving fruit and vegetables in a new way

Try serving fruit and vegetables in a new way

This might be the perfect time to be more experimental and add in different recipes. If your child doesn’t like a particular fruit or vegetable, try mixing things up by serving it in a completely new way. An example of this could be adding broccoli to a big dish of ‘Mac and Cheese’. Another example could be adding veggies into fritters. Fritters are super easy to make, are a great option for a snack or even as part of a dinner. A final example could be blending vegetables like carrots and parsnips into a comforting mash which could be another tasty alternative.

Eating together as a family

Eating together will set a good example and will be an opportunity for your child to see you eating up your fruit and vegetables – this will encourage them to copy and follow suit! If you can start to introduce meals that the whole family can enjoy, this will lead to smoother and more calmer meal times while also setting a good example!

Hide veggies if you have to

If your child isn’t keen on the texture and is put off by the look and the feel of certain vegetables, you could try and hide them into their favourite meals instead. An option could be blending vegetables such as, onions, mushrooms and courgettes into a yummy tomato sauce for their pasta. They won’t know the difference! Once you’ve had a few successful meals this way, you could make them aware of the vegetables and see how they feel about it. Once they realise they like it, they may be more open to trying it again.

Hide veggies if you have to

If your child isn’t keen on the texture and is put off by the look and the feel of certain vegetables, you could try and hide them into their favourite meals instead. An option could be blending vegetables such as, onions, mushrooms and courgettes into a yummy tomato sauce for their pasta. They won’t know the difference! Once you’ve had a few successful meals this way, you could make them aware of the vegetables and see how they feel about it. Once they realise they like it, they may be more open to trying it again.

Keeping snacks healthy too

Children love to snack but trying to keeping their snacks healthy will create good habits while also boosting their intake of vitamins and nutrients. Of course, a treat won’t hurt but their everyday snacks at home or at nursery could include things like, fruit, rice cakes, cucumber/carrot sticks and hummus, cheese and crackers.

Lots of praise

It can be frustrating when your child refuses to eat certain things, especially things that are good for them but remaining calm will help to maintain a positive atmosphere at meal times. When your child does eat all up of their fruit and vegetables, lots of praise will help to encourage them for next time. Staying consistent and positive is key. They will get there and your praise will speed it up!

Make it fun by making faces out of their fruit, getting them talking about the food on their plates or even getting them involved in cooking. By bringing the fun factor will help to establish positive and long lasting fruit and vegetable eating habits!