Many parents struggle to get their kids to eat enough fruits and vegetables while keeping junk food to a minimum. But with a little creativity and patience, healthy eating can become a habit rather than a battle.
Anna Papageorgiou, PhD, Clinical Dietitian and Scientific Associate at the Pediatric-Adolescent Endocrinology Clinic at MTERA Children’s Hospital, shares practical tips to help parents make nutritious foods more appealing.
Easy Ways to Get More Fruits and Vegetables in a Child’s Diet
Fruits and vegetables are essential for a child’s growth, but they don’t always have to be eaten in their raw form. Here are some easy ways to make them part of your child’s daily meals:
• Add flavor. Lightly cooking vegetables can enhance their natural sweetness and texture. Try roasting or sautéing them with garlic, herbs, lemon, or mild spices.
• Serve them crunchy. Kids often prefer veggies with a little crunch. Lightly cooked carrots, broccoli, or green beans can be tastier than soft, mushy versions.
• Get creative with raw veggies. A colorful salad with carrots, broccoli florets, peas, corn, and mushrooms can be more exciting than plain steamed vegetables.
• Make small swaps. If a recipe calls for onions, try using leeks for a milder, slightly sweeter taste.
• Use leftovers wisely. Leftover veggies can be added to soups, stir-fries, or even scrambled eggs the next day.
• Sneak them in. For picky eaters, blend zucchini or carrots into burgers, pasta sauces, or meatballs for added nutrition without a fuss.
• Mix it up. Fresh, frozen, cooked, or dried fruits and veggies all count toward daily intake.
• Try smoothies. Blending fruits into smoothies is a great way to make them more exciting. Add a bit of yogurt or milk for a creamy texture.
• Aim for five servings a day. Different fruits and vegetables provide different vitamins and minerals, so variety is key.
• Be mindful with juices. Even if a child drinks multiple glasses of fruit juice, it still counts as just one serving because the fiber content is lost.
• Portion dried fruits correctly. Since dried fruits have concentrated sugars, a serving should be about the size of a large spoonful.
• Don’t forget potatoes. Potatoes are not considered a vegetable in a child’s diet—they belong in the carbohydrate group along with bread, pasta, and rice.
Helping Kids Enjoy Fruits
Some children avoid fruits because of bad experiences—like tasting an unripe one or struggling to peel it. Here’s how to make fruit more inviting:
• Teach kids to pick ripe fruit. Ripe fruit is naturally sweeter and easier to eat. Show them how to choose the best ones at the store.
• Eat in-season fruit. Fruits taste best when they’re in season. Strawberries, for example, are much sweeter in summer than in winter.
• Cut away bruises, not the whole fruit. Kids might refuse to eat a fruit if it has a small bruise. Teach them to cut out the bad part and enjoy the rest.
• Make fruit easy to eat. Peeled and sliced fruit on a plate is more likely to be eaten than whole fruit sitting in a bowl.
• Combine with fun snacks. Serve fresh or dried fruit with low-fat yogurt, unsalted nuts, oatmeal cookies, cottage cheese, or even popcorn for variety.
• Try fruit-based drinks. Milkshakes with fruit, honey, and milk can be a nutritious and tasty alternative to sugary store-bought drinks.
Reducing Junk Food Without a Fight
Kids are naturally drawn to junk food, but that doesn’t mean they can’t enjoy healthy alternatives. Here’s how to guide them toward better choices:
• Set the example at home. The eating habits children develop at home shape their long-term choices. If the family eats healthy meals, kids are more likely to follow suit.
• Avoid cooking separate meals. Making a different dish for your child encourages picky eating. Instead, serve smaller portions of the family meal or tweak it slightly to make it kid-friendly.
• Gradually replace unhealthy foods. You don’t have to cut out junk food overnight. Start by reducing portion sizes or swapping in healthier versions.
• Set clear boundaries. Allow junk food in moderation, but define when and how often it’s okay.
• Make homemade “junk food” healthier. Try homemade burgers with lean meat and fresh veggies, baked chicken wings, or homemade pizza with whole wheat crust and low-fat cheese.
• Make meals visually appealing. Kids love food that looks fun! Skewer veggies and lean meats, create colorful bowls, or make faces with healthy ingredients on a plate.
Final Thoughts
Encouraging kids to eat more fruits and vegetables (and less junk food) doesn’t have to be a struggle. By making healthy food fun, flavorful, and accessible, you’ll help them develop better eating habits for life. Small changes over time can lead to big results—so start today!
