10 tips to help kids eat more fruits and vegetables
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EmailGet more color on kid’s plates and healthy food in their stomachs.
Young children’s taste buds and food habits change quickly as they develop and grow older. This makes it a great time to encourage young people to try new fruits and vegetables. Fruits and vegetables are packed with vitamins, minerals, and fiber that are important for growth. They make great snacks or side dishes. MyPlate suggests kids fill half of their plates with fruits and vegetables (about 5 cups total). As adults know, sometimes it is a challenge to get children to try new things. Try these ten tips to get more color on the plate and healthy fruits and vegetables in their stomachs.
1. Show ‘em how it’s done!
They learn from watching you, so get excited about adding more colorful fruits and vegetables to your own plate! Check out Michigan Fresh for recipe ideas. Some websites with healthy recipes, like Food Hero, let you search by categories like “under 30 minutes” and “kid approved.”
2. Family taste test.
Get the whole family in on the action! Try a fruit or vegetable together as a family and go around the table to have everyone share their opinion. Even if it wasn’t their favorite, congratulate children and adults for trying something new.
3. Team work on aisle three.
Bring kids to the grocery store trip and let them help pick out produce. Check ahead of time what fruits and vegetables are on sale or in-season and give kids a choice between items in the food budget. When young people are involved in the decision, they are more likely to be excited to try a new food.
4. Keep ‘em separated.
Studies show that younger kids may be more likely to eat vegetables if they are separate from other foods. If you have a little one who doesn’t like mixed dishes, try serving each component separately. This allows them to mix as much or as little as they would like.
5. Guest chef.
Kids are often hands-on learners. If they help to make a dish, they will be more likely to eat it. Have them help with age-appropriate cooking tasks. Kids can wash, peel, chop, stir or cook the fruit or vegetable dish on the menu that day. Don’t forget – a good chef tastes their dish before serving it. End by giving your guest chef a shout-out during mealtime.
6. Make it easy.
For busy families, sometimes it is easier to just grab a bag of chips or a few cookies on the way out the door – but planning ahead can make healthier snack options just as convenient. Prepare fruits and vegetables so they are ready to eat and keep them easy to find in the refrigerator. Use shortcuts, like snack packs and pre-cut, canned, or frozen produce, to have them on the table in no time.
7. Get down on the farm (market).
Look for your local farmer’s market or farm stands with locally grown, seasonal, fresh fruits and vegetables to choose from. Shopping at these markets may save money while getting great quality produce. Some farms can also be visited. Look for u-pick activities like apple and blueberry picking or check to see if they provide farm tours. Many farmers markets and roadside stands also accept Food Assistance Benefits. Call or look online before visiting – many of them are open seasonally.
8. All about the attitude.
It can take kids 10 or more tries of a new food before they accept it. If they aren’t thrilled right away, try again later and consider using a different recipe. Always encourage them to try new things but avoid forcing fruits and vegetables since this can create negative feelings associated with that food. A positive attitude goes a long way!
9. Two bite club.
Enforce the “two bite club” rule, where kids are encouraged to take just two bites of a new food. If they do not like it, after the two bites they can say “no thank you.” If they do like the taste of the new food, then they say, “yes please.” Remind kids everyone has their own preferences.
10. Call dibs on dips!
Kids love to dunk fruits and veggies in dips. Dips can be inexpensive, easy to make, and are great for snacks. Examples of dips include peanut butter, hummus, guacamole, low-fat or fat-free yogurt and low-fat or fat-free ranch. Dips can be more fun and appealing, which encourages kids to try fruits and vegetables.
It's never too late to try something new, so try a few of these tips to get kids to eat more nutritious fruits and vegetables. For more information on the health benefits of fruits and vegetables, visit the MyPlate website or explore Michigan State University Extension’s nutrition resources.
