10 February 2025
father and daughter buying veggies
Health Lifestyle

How to Get Kids to Eat More Fruits and Vegetables (and Cut Back on Junk Food)

Image credit: staffingattiffanies.com

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 challenge.

Dr. Anna Papageorgiou, PhD, Clinical Dietitian and Scientific Associate at the Pediatric-Adolescent Endocrinology Clinic at MITERA Children’s Hospital, shares practical tips to make nutritious foods more appealing to children.

Simple Ways to Add More Fruits and Vegetables to Your Child’s Diet

Getting kids to eat enough fruits and vegetables can be challenging, but a little creativity goes a long way. Aim for at least five servings of fruits and vegetables a day to provide essential nutrients for your child’s growth and overall health. Here are some easy and fun ways to incorporate more into their meals:

5 a day,  five servings of fruits and vegetables a day
Image Credit: Univeristy of Wyoming

Make Vegetables More Appealing

  • Add flavor – Lightly cooking vegetables enhances their natural sweetness. Roast or sauté them with garlic, herbs, lemon, or mild spices.
  • Keep them crunchy – Kids often prefer veggies with a little crunch. Lightly cooked carrots, broccoli, or green beans can be more appetizing than soft, mushy versions.
  • Create colorful salads – Mix vibrant ingredients like carrots, broccoli florets, peas, corn, and mushrooms for a visually appealing dish.
  • Make small swaps – If a recipe calls for onions, try using leeks for a milder, slightly sweeter taste.
  • Use leftovers wisely – Add leftover veggies to soups, stir-fries, or even scrambled eggs the next day.
  • Sneak them in – Blend zucchini or carrots into burgers, pasta sauces, or meatballs for extra nutrition without the fuss.
  • Try smoothies – Blend fruits with yogurt or milk for a fun, creamy texture.
  • Mix it up – Fresh, frozen, cooked, or dried fruits and veggies all count toward daily intake.
  • Be mindful with juices – Even if a child drinks multiple glasses of fruit juice, it still counts as just one serving due to the lack of fiber.
  • Portion dried fruits correctly – Dried fruits contain concentrated sugars, so a serving should be about the size of a large spoonful.
  • Don’t forget potatoes – Potatoes belong to the carbohydrate group, along with bread, pasta, and rice, rather than counting as a vegetable.
Fruits and Vegetables Kids

Vegetables are rich in active enzymes that aid children’s digestion. They combat depression and anxiety while providing protective benefits for the heart and other organs. Image Credit:goodparentingbrighterchildren.com

Helping Kids Enjoy Fruits

Some children avoid fruits due to bad experiences—such as tasting an unripe piece or struggling to peel it. Here’s how to make fruit more inviting:

Make Vegetables Fun for Kids
Image Credit: LACA
  • 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. For example, strawberries are much sweeter in summer than in winter.
  • Cut away bruises, not the whole fruit – Kids might refuse to eat fruit if they see 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 – Pair fresh or dried fruit with yogurt, unsalted nuts, oatmeal cookies, cottage cheese, or even popcorn.
  • Try fruit-based drinks – Milkshakes with fruit, honey, and milk can be a nutritious alternative to sugary store-bought drinks.

Reducing Junk Food Without a Fight

Kids naturally crave junk food, but they can learn to enjoy healthier alternatives with these strategies:

Set Example Healthy Eating
Image Credit: afineparent.com
  • Set a good example – Kids follow the eating habits they see at home. If the family eats healthy meals, children are more likely to do the same.
  • 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 need 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 fun-looking food! Skewer veggies and lean meats, create colorful bowls, or make faces with healthy ingredients on a plate.

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!


For personalized nutrition advice and to start your journey to a healthier life, contact Dr. Anna Papageorgiou at Evrostia, Center for Nutrition, Exercise and Metabolism.

Evrostia, Center for Nutrition, Exercise and Metabolism

Location: Kapodistriou 8, 15123, N. Filothei, Greece
Phone/Fax: (+30) 210 6827284
Email: info@evrostia-health.gr

Website: https://www.evrostia-health.gr/

Dr. Anna Papageorgiou
Clinical Dietitian – Nutritionist
Graduate of Harokopio University of Athens
Doctor of Medicine, Pediatric Obesity Medicine Specialist
Athens Medical School
Professor of Physical Education & Sports, University of Athens

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