{"id":1769,"date":"2021-09-12T11:55:48","date_gmt":"2021-09-12T11:55:48","guid":{"rendered":"https:\/\/www.toplinemd.com\/pemc-florida\/?p=1769"},"modified":"2021-10-06T12:09:39","modified_gmt":"2021-10-06T12:09:39","slug":"how-to-get-your-child-to-eat-more-fruits-veggies","status":"publish","type":"post","link":"https:\/\/www.toplinemd.com\/pemc-florida\/how-to-get-your-child-to-eat-more-fruits-veggies\/","title":{"rendered":"How to Get Your Child to Eat More Fruits & Veggies"},"content":{"rendered":"

Fruits and Veggies More Matters!<\/b><\/h2>\n

September is <\/span>Fruits and Veggies More Matters<\/span><\/i> month! This month, and every day, The Pediatric Endocrine and Metabolic Center of Florida encourages families to teach their children the importance of fruits and vegetables for kids to get the essential nutrients they need for their development, growth, and overall health.<\/span><\/p>\n

You may be wondering how to get kids to eat veggies, or even trickier, how to get toddlers to eat veggies, so we at the <\/span>pediatric center <\/span><\/a>of the PEMC of Florida have put together some useful tips and tricks full of creative ways to get kids to eat vegetables.\u00a0<\/span><\/p>\n

Remember – children follow by example, so the process of getting fruits and vegetables for kids into their diet starts with you, the parent, or the caregiver! If you model for children and enjoy servings of fresh fruits and vegetables every day, you are showing them how to develop healthy eating habits from a young age. One of the first solid foods babies eat are fruits and vegetables, but as children become more independent and willful, wanting to assert their choices and decisions, eating fruits and vegetables for kids can get tricky. Here is how to help!\u00a0<\/span><\/p>\n

Do Not Worry<\/b><\/h2>\n

While it is easier said than done, parents and caregivers mustn\u2019t worry too much if a child eats less fruit or veggies from time to time. By trying to force it, you can create an unhealthy cycle in which your child is bound to respond \u201cno!\u201d and create even more of an aversion. The best way to introduce fruits and vegetables for kids is to simply have a small portion of each group available on their plate.\u00a0<\/span><\/p>\n

You can even try cutting them into fun shapes! They may not eat it the first few times, but children are curious by nature and will eventually give it a try. Even a bite or two is a great way to introduce the item to their palate!\u00a0<\/span><\/p>\n

Health Benefits<\/b><\/h2>\n

\"Kid<\/p>\n

Vegetables for kids are important to consume because they provide very important vitamins and minerals, such as folic acid and vitamin C. The same goes for fruit! Studies have shown that eating appropriate portions of both fruits and vegetables reduces the risk of heart disease, different cancers and improves overall health.<\/span><\/p>\n

It is recommended to eat two fruits and five kinds of vegetables daily, but most people do not do this. To get the servings you need, especially when dealing with fruits or vegetables for kids, try blending them into a smoothie, soup, or sauce first. Any amount is better than none, and taste for both will be acquired over time.\u00a0<\/span><\/p>\n

How to Get Kids to Eat Veggies<\/b><\/h2>\n

There are many creative ways to get kids to eat vegetables and a few key steps to success in getting them to give fruits and vegetables a try. As it is <\/span>Fruits and Veggies – More Matters<\/span><\/i> Month, the pediatric center of Florida, or PEMC, is incredibly excited to share these tips on how to get kids to eat veggies and how to get toddlers to eat veggies. Here are some steps you can start implementing at home today:<\/span><\/p>\n

Food Preparation and Planning<\/i><\/strong><\/h3>\n

Involve your child in food preparation and planning by first letting them choose what fruits or vegetables are appealing to them at the grocery store or market, then again while preparing them at home. Let them touch, feel, see, and smell the fruit. The more curious they are, the more inclined they will be to take a bite! Allow your child to wash and prepare the fruits and vegetables, too.\u00a0<\/span><\/p>\n

Talk about the colors, how they feel (\u201cis this soft or hard? What color or shape is this?\u201d) to further expand their curiosity. Encourage your child to prepare a simple salad or package up their snacks for school. You can even count the pieces of fruits and vegetables to get them involved in the food prep process. Finally, if you are able, it is helpful to grow herbs or even vegetables\/fruits at home to allow your child to nurture and water the plant as well. This will allow them to feel involved and form healthy habits around what they consume.\u00a0<\/span><\/p>\n

Talk About It!<\/i><\/strong><\/h3>\n

Talk about how delicious the fruits and veggies are because kids love language! By saying things like \u201cisn\u2019t that juicy and sweet? Isn\u2019t that carrot delicious and crunchy?\u201d helps them to feel involved in the process. Try to enjoy meals together with your child too, because the more they see you eating and enjoying a wide variety of fruits and vegetables, the more likely they are to give it a try too. Children may be more open to trying something one day and refuse the same food item the next, and if mealtimes are stressful, they may be avoidant as well. We recommend focusing on the positives and avoiding negative exchanges or power struggles.\u00a0<\/span><\/p>\n

Presentation<\/i><\/strong><\/h3>\n

Children deserve a beautiful presentation of their snack or meal, and they are attracted to well-ordered things because they crave it through their developmental needs. A creative way to get kids to eat vegetables is by laying them out on a plate in a shape or design or serving several different colors of fruits and vegetables to keep the options wide. If your child may not eat something whole like an apple or banana, try slicing it up or cutting it into fun shapes. We recommend keeping a bowl of fresh fruit on the counter as well. For picky eaters, try new fruit and\/or vegetable once a week.\u00a0<\/span><\/p>\n

Make it Available<\/i><\/strong><\/h3>\n

Another way how to get kids to eat veggies and how to get toddlers to eat veggies is by making the items available and easily accessible in your home. By incorporating healthy eating into your child\u2019s life consistently, they will follow your lead. Always include fruits and veggies on your child\u2019s plate, and have pre-packing fruit and vegetable to-go snack bags for lunches, after school, or a snack after a game or class. Include at least one fruit and vegetable in each meal, and practice adding more to familiar dishes, such as diced spinach in a pasta sauce.\u00a0<\/span><\/p>\n

Our pediatric center at the PEMC is happy to share these snack suggestions:<\/span><\/p>\n