How Can I Incorporate More Fruits And Vegetables Into My Child's Meals?

How Can I Incorporate More Fruits And Vegetables Into My Child's Meals?

Mar 01, 2023

Vegetables and fruits contain essential nutrients like calcium, vitamins, antioxidants, and fatty acids that promote growth and keep your child healthy. They also protect them against chronic disorders and diseases like stroke, certain cancers, and heart disease.

Below is a typical daily guideline of the number of vegetables your child should take:

  • 1-2 years should have 2 to 3 serves of vegetables
  • 2-3 years should have 2½ serves of vegetables
  • 4-8 years should have 4½ serves of vegetables

Like most parents, you might wonder how to include enough vegetables, fruits, and other healthy foods in your child’s meals. Fueling Mind food caterers in Calgary can help add more nutritious vegetables and fruits to your child’s diet.

Tips to Add More Vegetables and Fruits in Your Child’s Diet

Below are effective tips to help you incorporate more vegetables and fruits into your child’s meals:

  • Be a role model.

Children learn almost everything from walking to speaking to eating from you. Therefore, setting an excellent example with vegetables and fruits will encourage your child to eat them too. Family foods like curries, pasta, roasts, and stir-fries taste great with vegetables and fruits.

Make sure you serve every meal with salads, vegetables, or fruits as often as possible. However, do not force your child to eat vegetables or fruits or draw unnecessary attention if they refuse to eat. Also, do not criticize or talk negatively about veggies or fruits.

  • Keep trying.

It’s common for children to say no to vegetables and certain fruits when they first take them. Even if your child doesn’t like a particular vegetable, incorporate them in small amounts with another food they like. Keep encouraging your child to try new vegetables and fruits. They will likely change their mind eventually. It can take up to 10 times for your child to accept or like a new food.

  • Praise your kid when they try vegetables and fruits.

Children like being congratulated or praised for brushing their teeth, reading, and much more. Praising them for eating or trying new vegetables or fruits will encourage them to eat and like vegetables. Just make sure your child doesn’t do it for praise only. They should eventually like them. Do not punish the child if they refuse to take veggies or fruits, as it can turn negative. If they refuse, try again next time or change the options. After all, your children aren’t supposed to like everything.

  • Help your child prepare the vegetables.

Having your child involved in buying and preparing meals with vegetables and fruits will encourage them to eat at the dinner table. You can let your child help you choose, wash, or slice vegetables and fruits. Taking them shopping will also make them curious about various vegetables and fruits. If you have a garden, allow your child to plant and harvest.

  • Offer fruits and vegetables as snacks.

Fruits and vegetables are healthy and nutritious snacks for children. Stocking up on fresh vegetables and fruits will make your child more likely to choose them when hungry and avoid or limit unhealthy snacks.

  • Go for a tasty variety of vegetables and fruits.

Vegetables and fruits don’t have to be boring and non-tasty. Including various fruits and vegetables with different shapes, textures, tastes, and colors is a great way to have your child eat more. For instance, you can have your child try broccoli and apples today, then serve cabbage and berries tomorrow. Preparing vegetables in a fun way will also improve their taste and encourage your child to eat more. For instance, you can try roasting veggies with sweet-smelling herbs.

  • Make fun with fruits and vegetables.

Playing with vegetables and fruits is also a great way to get your child to eat more. For instance, you can make a vegetable face with vegetables and fruits. Use grated carrots for hair, a bean or pea for the nose, capsicum strips for the mouth, and cherry tomatoes for the eyes.

Are you looking for food caterers in T2P OR6?

Are you looking for additional ways to incorporate vegetables and fruits into your child’s diet? Contact our office for a kid’s meal delivery service near you.

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