Persuading kids to eat fruits and vegetables can be a lengthy process. In fact, it can take as many as 15 attempts to get kids to accept a new food.
Parents can help make these foods more appealing to even the pickiest eater by involving their kids, and by serving fruits and veggies to kids in a way that is so fun, they won’t be able to resist. Here are 10 ideas on how to get kids to eat vegetables and fruits to get you started.
1. Make fruit and veggie snacks for kids that come to life
Kids love to play with their food. Turning snack time into an activity is a great way of how to get kids to eat vegetables.
Try making cute caterpillars using celery, cream cheese and grape tomatoes. Or, go for the traditional ‘ants on a log’ with celery, nut butter and raisins. Your child’s creation will be so cute, they won’t be able to resist eating it.
2. How to get kids to eat veggies? Try kabobs!
Kabobs are a fun way to serve fruits and veggies for kids. Your little ones can help build the kabobs, using creative patterns. Afterwards, they will love eating their portable, healthy snack.
Try a simple fruit kabob with mixed berries or melon. Maybe create a fun raw veggie kabob with tomato, cucumber, and cheese cubes. Or, serve a grilled kabob for dinner featuring chicken, bell pepper, and tomato.
3. Personal pizzas can incorporate fruits and veggies for kids
Many vegetables (and even fruit!) taste great on pizza, making it a great place to start for parents who aren’t sure how to get kids to eat veggies without a fuss. The play factor of building a pizza helps kids grow a healthy relationship with veggies using a familiar food as the foundation.
Our Veggie Pizza Stacker offers another way for kids to play by dipping their pizza in veggie ranch dip while enjoying a side of tasty, protein-packed edamame.
4. DIY popsicles for kids (and adults) transform fruits and vegetables
Next time your kids are craving something cool and sweet, try making homemade popsicles together. These tasty treats are a fun way to serve fruits and veggies for kids.
Making popsicles with vegetables can be as simple as adding spinach to your family’s favorite fruit smoothie combination. Then, just freeze in a popsicle mold or a small plastic cup. For more ideas, try these recipes.
5. Fruit or veggie chips are a familiar snack for kids
Serving a crunchy, accessible snack is an easy solution to how to get kids to eat vegetables. Roast kale, sweet potato, or zucchini with olive oil and a little salt to make tasty and satisfying alternatives to potato chips. For a sweet treat, bake apple or banana chips seasoned with cinnamon.
6. Solve how to get kids to eat vegetables and fruit by putting them in a sandwich
Wondering how to get kids to eat veggies or fruit at lunchtime? Sandwiches are an appealing, mess-free way to prepare fruits and veggies for kids.
Get kids to eat vegetables by making mini sandwiches using sliced cucumber, cheese, and deli meat. Or, make a fruit sandwich using banana and nut butter (kids love these as a frozen treat, too). Sandwiches are also easy to pack in a lunchbox or serve as an after-school snack.
7. Dips are an interesting way to serve fruits and veggies to kids
Dips help get kids to eat vegetables by allowing them to adjust to the taste and texture of new foods. Creamy ranch, salsa, or hummus make great dips for veggies.
If you’re looking for a no-fuss option that’s as wholesome as it is kid-friendly, our Chili Chili Bang Bang goes great as a dip, too. The dish itself is packed with fresh veggies, beans, and mild spices, and you can add an extra layer of health by using bell peppers or carrots as “chips.”
8. Veggie tots can be a healthy option, too
Enjoy the versatility of tater tots by making your own. This is an easy way of solving how to get kids to eat vegetables, as you can simply add chopped veggies that you have on hand. Involve your kids by letting them help you mix and shape them.
Or, try our Yes Please Mac n Cheese! This yummy and familiar favorite gets a nutritional upgrade from all-natural cheeses and milk that are packed with calcium. The veggie tots on the side are filled with sweet potato and cauliflower for a full serving of vegetables and vitamin C.
9. Shapes and faces make fruits and veggies fun for kids
Figuring out how to get kids to eat vegetables can be as simple as presenting them in a fun way. Make a funny face out of carrots and tomatoes, or cut up fruits and veggies for kids into bite-sized shapes using small cookie cutters.
10. Incorporate vegetables and fruit into your kids’ DIY snack mixes
Create your own trail mix using dried fruit, whole-grain cereals, nuts, and seeds to serve a fun snack that is rich in fiber and healthy fats – without the processed sugar. Or, mix the same ingredients along with other fruits and veggies for kids with honey and bake to make your own granola bars. Drizzle granola bars with a little dark chocolate and your kids won’t hesitate to try them.
Most importantly, remember to have fun. Even the best tips for how to get kids to eat veggies won’t help if kids feel pressured. If caregivers show that eating fruits and vegetables is tasty and fun, kids won’t be able to resist!
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