10 Strategies to Encourage Your Kids to Eat Healthier Foods

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Both of my kids were breastfed exclusively until six months of age—and then my oldest until he was 12 months old and my youngest until she was 11 months old (they both self weaned). This gave them an equal start in developing their palate for different foods. Despite this, my oldest son is a picky, light eater who prefers snacks, while my daughter is an adventurous eater who often asks for seconds. Even though they have the same choices at home, their eating habits differ significantly. Both, however, love plates loaded with vegetables and fruits—a result of my persistent efforts and a dash of good ole luck.

As a parent, ensuring that your kids eat healthy can often feel like an uphill battle. However, with a bit of creativity and persistence, you can instill healthy eating habits in your children that will last a lifetime. Here are ten tips to get your kids interested in eating more fruits, vegetables, and other healthy foods.

1. Lead by Example

Children are great imitators, and they often mimic the behaviors of their parents. If your kids see you and your partner enjoying healthy foods, they are more likely to follow suit. Make a point to eat a variety of fruits, vegetables, and other nutritious foods in front of them. Your enthusiasm and enjoyment of these foods will be contagious.

I get excited about beautiful looking fruit and veggies and the presentation of those foods. I bring my kids into the grocery shopping process and the food prep process. My kids know I LOVE to eat fruit and veggies, and a lot of them. They often see me eating several pieces of fruit per day. It’s the norm in our house to have a big bowl of fruit choices at all times on the counter.

2. Present Choices

Give your kids a sense of control by offering them choices. Instead of asking, "Do you want broccoli for dinner?" try saying, "Would you like broccoli or carrots with your dinner?" This way, they feel empowered and are more likely to eat the vegetables they chose.

I get excited about beautiful looking fruit and veggies and the presentation of those foods. I bring my kids into the grocery shopping process and the food prep process. My almost nine year old is getting the hang of using a vegetable peeler (for cucumbers and carrots) and we have different ways we like to slice fruit and vegetables in out house. If we are going to have oranges, I ask if they want the oranges in wedge form or fully peeled (this gives them a choice in the matter). With cucumbers, I’ll ask if they want spears or medallions. With watermelon, they know they can choose chunks, slices, or balls (using the melon baller).

3. Make It Colorful

A plate full of vibrant, colorful foods is not only visually appealing but also more enticing for kids. Incorporate a rainbow of fruits and vegetables into their meals. The different colors often signify different nutrients, making this not only fun but also beneficial for their health.

4. Get Them Involved

Involve your kids in the food preparation process. Let them help with washing vegetables, stirring ingredients, or arranging food on their plates. When children take part in preparing their meals, they are more likely to eat what they’ve helped create. Washing fruit and veggies is one of the easiest tasks you can get them started on.

5. Teach Them About Food

Educate your children about the benefits of healthy foods. Explain how fruits and vegetables help them grow, give them energy, and keep them strong. Use simple, age-appropriate language and make it fun by turning it into a game or a story.

We have a vegetable garden in our yard. Each year, the kids help to plant, water, and then harvest the cucumbers, tomatoes, basil, dill, and green onion. Each year we will try new foods such as squash and watermelon. They love picking the vegetables from the vine, bringing them in the house, washing them off, and then having an immediate fresh veggie snack.

6. Make Healthy Snacks Available

Stock your pantry and refrigerator with healthy snack options like fresh fruits, cut-up veggies, yogurt, and nuts. When kids have easy access to nutritious snacks, they are more likely to choose them over less healthy options.

7. Create Fun Shapes and Designs

Use cookie cutters to make fun shapes out of fruits and vegetables, or arrange them into playful designs on their plates. A heart-shaped cucumber or a smiley face made from assorted veggies can make eating healthy more enjoyable.

In the below image, I presented healthy foods on fun plates. The fun plates go a long way. I also found some cherry tomatoes on the vine on sale - this is a different way to eat cherry tomatoes which often come in a pint off the vine. The bagel chunks are a high-protein low sugar bagel from Whole Foods with cinnamon and raisins. Boom - breakfast!

8. Pair New Foods with Favorites

Introduce new fruits and vegetables alongside foods that your kids already love. If they enjoy pasta, try adding some chopped vegetables to the sauce. If they like peanut butter, serve it with apple slices or celery sticks.

9. Make Smoothies

Smoothies are a great way to pack a lot of nutrition into a delicious and easy-to-consume package. Blend together a mix of fruits, a handful of greens like spinach or kale, and some yogurt or milk. Let your kids choose their favorite fruits to include.

10. Be Patient and Persistent

It can take time for children to develop a taste for new foods. Don’t give up if they refuse a food the first time. Keep offering it in different ways and encourage them to try at least one bite. Sometimes, it takes multiple exposures to a new food before a child will accept it.

Getting your kids interested in healthier foods is a journey that requires patience, creativity, and persistence. By leading by example, presenting choices, making food fun and colorful, and involving them in the process, you can help your children develop a love for nutritious foods. Remember, the goal is to create positive, enjoyable experiences around healthy eating that will set the foundation for lifelong healthy habits.

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