We all know that we should be eating at least five servings of a meal and should include fruits and veggies each day. It’s even more important for kids to eat more fruits and vegetables in their diet. Unfortunately, sometimes it is just not that easy to get the children to eat enough fruits and vegetables. They are always tempted to fill up on sweets and junk food. If your children are anything like, they’d much instead go for an order of french fries or a doughnut instead of having an apple or a plate of spinach salad. So you’ll have to be creative.
How to get your kids to eat enough fruits and vegetables?
Here are a few ideas to entice your kids to eat more fruits and vegetables.
More fruits and vegetables for breakfast: The Smoothie
In summer you may start your children’s day with a breakfast smoothie. All you have to do is chuck some washed fresh fruits and vegetables (spinach, celery), greek yogurt and ice in a blender. Just run the blender for a few seconds, and you have a healthy breakfast ready. To make it even more alluring for your children, use frozen yogurt or a scoop of ice cream instead of the ice. They will be happy to have ice cream for breakfast.
Children love dried fruits
Dried fruit with nuts makes an excellent snack at any time of the day. Add some small packs of trail mix to your child’s lunch box, and keep some raisins, dried plums, dates, apricots, and nuts at home. You can also add dried fruit to porridge and breakfast cereal before school. My children love dried cranberries and strawberries in their breakfast cereal.
Add vegetables to your kid’s sandwiches. Top the savourless ham sandwich with lettuce, onions, tomato, cucumber and anything else they will eat. You can make a cheese sandwich by combining several different vegetables with some mayonnaise or hollandaise sauce on toasted bread.
A salad bar to encourage your kids to eat fresh vegetables
Have a salad smorgasbord at dinner. Set out a variety of washed and chopped vegetables, different kinds of cheeses, and croutons as well as choices of salad dressing and let everybody create their tasty vegetable dinner. However, don’t forget the evergreen favorite: The Caesar salad.
Give the kids fruits for snacks and desserts
Give them to drink their fruits. Keep a juicer to make fresh fruit and vegetable juices. Keep the juice in the fridge and offer to drink them as a snack.
Try this for dessert. Put a scoop or two of vanilla ice cream or frozen yogurt in a bowl and top it with a mix of lots of fresh or frozen fruit.
Give your children fruits and vegetables as snacks.
You may cut apples, strawberry, and cantaloupe to cubes and top them with Greek yogurt or cottage cheese. Cube cheddar cheese and serve with berries and grapes. Top camembert with fruits of the forest, stick a branch of rosemary into the top of the cheese and place it to the oven for 20 minutes. Cut up some fresh roman lettuce, celery, cucumber, spring onions, and radish and serve them with the sauce of tartar or ranch dip.
Introduce a new variety of fruits and vegetables to your kids
Try some new kind of fruits and vegetables that your children haven’ tasted before. Choose something exotic to get your kid’s curiosity. With a little luck, their interest will prevail over their initial misgivings to trying something new. You could try sauerkraut, celeriac, artichokes, kale, papaya, lychee, Morello cherry, star fruit, or anything else you can find in the market or your local store.
Make a pot of vegetable soup like Minestrone (my daughter loves it. So Am I.) Maybe a creamy morello or other fruit soup in the summer. I would try a vegetable curry, maybe a casserole or stew that mainly consists of vegetables and a little or no meat. (f.e.: Ratatuly, Spinach casserole)
Include a few of these ideas into your daily routine, and you will have your kids eating more fruits and vegetables.
By now your kids should be eating more fruits and vegetables
Far, your children have gotten a taste for healthy meals. Make sure you always have a choice of fresh fruits and veggies available at home. Have them ready to snack on.