How to Get Child to Eat Fruits And Vegetables? 14 Best Tips

Eating healthy is directly proportional to living happily.

How to get child to eat fruits and vegetables is a common concern among parents who want to ensure their children adopt healthy eating habits. Introducing nutritious foods at an early age is essential for their growth and development. However, enticing children to embrace fruits and vegetables can be a challenge.

Getting kids to eat healthy | Tips at a glance

What do you do when your child refuses to eat vegetables and fruits?

Getting kids to eat their veggies can be a tough battle. But it doesn’t have to be! Here are some tips for getting your children excited about eating healthy foods.

Offer them new tastes, like adding fruit or vegetables into their favorite dishes (e.g., spaghetti sauce)
Serve up fun shapes of food with the same nutritional value as the regular version (e.g., carrot sticks instead of fries)

Let them help prepare meals together so they feel more invested in what they’re eating
Get involved in gardening and growing at home – this will give them a sense of ownership over their food.

Underneath I’ve discussed some easy approaches on how to get child to eat fruits and vegetables.

14 Tips on How to Get Child to Eat Fruits and Vegetables

1. Make it enjoyable and interactive

Kids learn by fun and play, make it a game.

One way to do this is to puree veggies into spaghetti sauce or soup mixture. Add grated carrots or zucchini, red peppers, or even sweet potato into veggie burgers.

Transform mealtime into a fun and interactive experience. Engage your child by incorporating games, storytelling, or themed presentations to pique their interest.

This is the best way to let your kids eat vegetables and fruits in a joyful way.

2. Present your child’s food in an appealing and fun way

Try presenting your child’s fool in a creative and colorful way to make fruits and vegetables look visually appealing. You can arrange them in the shape of a smiley face, a rainbow, or even in the shape of your child’s favorite animal!

3. Set a positive example

How to get your kids to eat vegetables?

It starts with you.

How you act, what you do, and how you incorporate healthy foods into your daily routine will influence how your children act, what they do, and ultimately the foods that they choose. Getting your kids to eat vegetables is easier when everyone in the family eats healthier; it becomes a lifestyle, not a drill.

Children often imitate their parents’ behavior. Make sure to include fruits and vegetables in your own meals and show enthusiasm for them.

4. Involve your child in meal planning and preparation

Take your child grocery shopping with you. Allow them to participate in selecting the food, planning the meal and preparing it. This involvement will give them a sense of ownership and stimulate their curiosity about the food.

5. Explore different flavors

How to get child to eat fruits and vegetables? – Find what your child likes the best!

Offer your child a wider variety of fruits and vegetables. Try different flavors together and help your child identify his or her preferences for fruits and vegetables.

6. Grow your own fruits and vegetables

Perhaps surprisingly, but this is also good way to get child to eat fruits and vegetables. Try growing your own cherry tomatoes at home, show your child the process and talk about their benefits and advantages. If possible, involve your child in helping with gardening. This great hands-on experience will help spark child’s interest in fresh products and increase its appreciation.

7. Keep it simple

Sometimes eating vegetables and fruits is as easy as planning ahead. How about grilling veggies or making veggie skewers for the grill? How about steaming broccoli, carrots & cauliflower and then cooling them in the freezer for crunchy veggies snacks?

This is the best strategy on “how to get child to eat fruits and vegetables”: It doesn’t have to be a hassle, keep it simple!

8. Don’t be surprised if they don’t like It

Sometimes it’s hard to like something new. However, If they don’t like it can be accomplished by serving what you know they will eat first, then serving the dreaded veggies at the end of the meal without comment.

9. Don’t Give Up

Sometimes your kids won’t like it, but don’t give up! If one meal doesn’t work try another way or another time of day for serving veggies.

10. Be patient and don’t force

Of course this can be difficult so you will need more time to get your child to eat fruits and vegetables. Be patient and continue to offer them regularly, but without pressure or force.

11. How about some Green Drink Smoothies?

drinking healthy vegetable smoothies for kids

It is the perfect opportunity to sneak in some veggies! The perfect treat for kids, take their favorite fruit or veggies juice and blend it with yogurt or soy milk. Then add fresh spinach leaves, kale, chard, or whatever you have on hand for your green drink smoothie superfood boost.

12. Cut down the barriers

Make sure you keep healthy snacks around the house so that you don’t have to deal with tantrums if your child is hungry and there are no fruits or veggies insight.

Keep the junk food out of your house, and make sure that you stock up on plenty of fresh fruits and vegetables so that you don’t have to go out and buy some when your child is hungry.

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13. Praise your child

Don’t forget to praise and encourage your children whenever they make a good choice of eating something healthy instead of rewarding them with sweets or candies.

14. Be calm

Try not to let yourself get stressed out when your kids are eating unhealthy as this will only make them more stubborn about it and will lead them to eat unhealthy more often than not.

Don’t make also your children feel guilty because of their unhealthy eating habits, instead help them to make better choices by explaining the importance of eating healthy so that they can learn on their own and start making healthier choices for themselves.

15. Talk to the child

Talk to your kids about being healthy and try to teach them about the importance of eating healthy as this will help them in making better choices for themselves in the future.

If you have older kids try keeping a journal where they can write down the food that they eat and the number of calories in it so that they can see how many calories are actually contained in what they are eating which will help them in making healthier choices in future.

Fun and Creative Fruit and Vegetables Cooking Ideas for Children That They Can Love

Fruit and vegetable skewers

Thread colorful fruits and vegetables onto skewers to create enticing and easy-to-eat treats. Let your child assemble their own skewers for added fun.

Colorful fruit salads

Prepare a yummy colorful fruit salad. Encourage your child to get creative with their own fruit combinations.

Veggie-packed wraps or sandwiches

Roll up sliced vegetables, such as bell peppers, cucumbers, and carrots, in whole-grain wraps or sandwiches. Add a tasty spread like hummus or yogurt for extra flavor.

Homemade fruit popsicles

Blend fresh fruits with a little natural sweetener, pour the mixture into popsicle molds, and freeze for a refreshing and healthy frozen treat.

Veggie “bugs” and “animals”

Create playful designs using sliced vegetables to make creatures like caterpillars, ladybugs, or fish. Let your child use their imagination to invent their own veggie creatures.

See also some more creative fruit serving ideas for children:

FAQs

What if my child refuses to eat any fruits or vegetables?

The key is to gradually introduce your child to fruits and vegetables. Add small portions of fruits and vegetables to regular meals. Praise child for trying new tastes.

How much fruits and vegetables should my child consume daily?

It is recommended that children aim for at least 1-2 servings of fruits and 2-3 servings of vegetables per day, depending on their age and individual needs.

How can I make fruits and vegetables more appealing to my child?

Experiment with different cooking methods (roasting, steaming, grilling) to enhance flavors and textures. Be also creative with your child’s meal presentation.

Are frozen or canned fruits and vegetables as nutritious as fresh ones?

While fresh produce is ideal, frozen and canned fruits and vegetables can still provide valuable nutrients. Choose options without added sugars or excessive sodium, and opt for frozen produce without sauces or syrups.

Should I use rewards to encourage my child to eat fruits and vegetables?

Instead of relying on external rewards, focus on intrinsic motivation. Praise and acknowledge your child’s efforts and healthy choices, and encourage a positive association with fruits and vegetables based on taste and nutritional benefits.