Getting kids to eat more fruits and vegetables can be a real challenge - you don’t have to tell most parents that. The only way you can make someone do something, is make them think it is their idea. How true is that with children?
Some great ways to get your kids to eat more fruits and vegetables - again, we’re trying to get half of the plate to be fruits and veggies - are to provide healthy ingredients, involve your child in the preparation, and make it fun.
Make it fun? You might be saying to yourself, I really don’t have time for this. Fortunately, ChooseMyPlate.gov has many great resources for parents. Here are 10 tips they thought of for making healthy foods more fun.
- Smoothie Creations: Blend fat-free or low-fat yogurt or mik with fruit pieces and crushed up ice. You can use fresh, frozen, canned or even overripe fruits.
- Delicious Dippers: Kids love to dip their foods. Whip up a quick dip for veggies and fruit chunks with yogurt and seasonings (like garlic, cinnamon, etc.)
- Caterpillar Kabobs: Assemble chunks of melon, apple, orange, and pear on skewers for a fruity kabob. For a veggie version use, zucchini, cucumber, squash, sweet peppers, or tomatoes.
- Personalized Pizzas: Set up a pizza making station in the kitchen. Use whole-wheat English muffins, bagels, or pita bread as the crust. Have tomato sauce, low-fat cheese, and cut-up vegetables or fruits for toppings. Let the kids choose their own toppings.
- Fruity Peanut Butterfly: Start with carrot sticks or celery for the body. Attach wings made of thinly sliced apples with peanut butter and decorate with halved grapes or dried fruit.
- Frosty Fruits: Frozen treats are bound to be popular in the warm months. Just put fresh fruits such as melon chunks in the freezer (rinse first). Make “popsicles” by inserting sticks into peeled bananas and freezing.
- Bug on a Log: Use celery, cucumber, or carrot sticks as the log and add peanut butter. Top with dried fruit such as raisins, cranberries, or cherries - depending on what bugs you want.
- Homemade Trail Mix: Skip the pre-made trail mix and make your own. Use your favorite nuts and dried fruits. You can add whole-grain cereals to the mix, too. Let your kids make their own mix.
- Potato Person: Decorate a half baked potato. Use sliced cherry tomatoes, peas, and low-fat cheese on the potato to make a funny face.
- Put Your Kids in Charge: Ask your child to create and name a new veggie or fruit creation. Let them arrange raw veggies or fruits into a fun shape or design, and then name it.
What tips do you have? What fun things do you do to get your child excited about eating healthy foods?
