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How to Get Kids Excited About Their Fruits & Vegetables

Sixty percent of children do not eat the recommended daily amount of fruits and ninety-three percent do not eat enough vegetables, according to the Centers for Disease Control and Prevention. Children need at least a serving of fruit a day and more than four servings of vegetables.

Parents are a significant factor in a child’s eating habits. Encouragement, creativity, and the following tips are helpful ways to build a healthy eating foundation for your children.

Make It Accessible

Fresh fruits and vegetables should be considered in snacking options. When kids run up, grab something, eat, and carry on with their friends, they will be more likely to consume the recommended daily amount of vitamins that are richly found in fruits and vegetables.

Also, don’t push it. The power struggle sabotages your efforts in trying to get your kids to eat healthy. Make it accessible and allow the taste in fruits and vegetables to work their magic.

Don’t Be Afraid of Butter

You might have heard a rumor about butter being bad for you. We aren’t going to lie, because most everything inn large quantities can be. However, in smaller quantities, it can be healthy, especially since it contains vitamin A, E, and D3.

Butter doesn’t just make food taste better, but it can also help your kids absorb those nutrients more easily, especially since some veggies are not easy to swallow!

A tablespoon of butter on a few of these could be really tasty:

  • Mashed sweet potatoes
  • Green beans
  • Broccoli
  • Spinach
  • …and so much more.

Give Them the Power of Choice

Children love the feeling of independence. One way you can help them do that is by letting them choose their own fruits and vegetables. Take them to the grocery store with you and give them free reign of the produce section. Ask them to choose their favorites or whatever they prefer as a healthy snack.

Later, you can ask them which fruit or veggie they want to eat. Giving them the choice helps to teach them the difference between what’s healthy and what isn’t. This could be the start of a good, healthy, nutritional habit for the present and future of your kids’ health.

Be a Role Model

fruits and vegetables for kids

To be a positive role model, you need to show your children how important it is to eat healthy by doing it yourself. It doesn’t mean you have to eat fruits and vegetables all the time, but you can show them the importance of balance.

For example, you might have a nice, healthy salad for dinner, but then treat yourself to one cookie for dessert. Balance is key, so children can learn that sweets don’t have to be avoided completely – they just need to eat them in moderation.

Focus on Whole Fruits and Vegetables

As easy as it might seem to just hand your kids some fruity juice drink, it’s actually not as good for them as you might believe, even if the label claims to be fresh and natural. Most of them include added sugar, preservatives, and chemicals.

When you choose your own fresh fruits and vegetables, you know what you and your kids are getting, which could be the difference between healthy foods everyone can thrive on now and into the future.

Kevin Jones

Kevin Jones is a Writer. Blogger. Communicator. As a happily married father with two amazing kids, he is always learning helpful ways to keep a family active, healthy and happy. Kevin's areas of focus include: health and fitness for all ages, a love of researching family fitness, nutrition, and how to fit workouts into the busy lives we have. Kevin works with multiple fitness companies and organizations such as NordicTrack. Feel free to connect with Kevin on: LinkedIn | Twitter

20 comments

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  • My daughter used to love veggies and fruit and then stayed far from them. Now she’s randomly started asking for apples and carrots and I’ve learned to have it on hand when she asks for it. I also am okay with her dipping vegetables in ranch or peanut butter if she wants.

  • Nothing screams louder to your child on what to do than what you do yourself. Being a great role model for eating their fruits and veggies will spark in them to want to give them a try too.

  • I love that you mentioned not to be afraid of butter. When veggies are more flavorful the more they appeal. I am like that even as an adult. I would rather eat veggies that have been flavored with butter and pepper.

  • I like this post’s intentions, people in general are missing out on fruits so much. There’s always a better way to get them into our system and I’ve always had vegetables with my meat along with fruit juices or smoothies, that’s just perfect for me.

  • I’m lucky that both of my girls love their fruits and veggies. These are great tips for those that don’t though. I know it can be tough with some kids trying to get them to eat them too.

  • 60%? That’s really high, I would have thought it would be much lesser since we have so many groceries that offer organic veggies and more choices. It’s important to make sure they get their veggie fix everyday and as parents it’s our job to make the dishes exciting for them. These tips will definitely help!

About Author

Kevin Jones

Kevin Jones is a Writer. Blogger. Communicator. As a happily married father with two amazing kids, he is always learning helpful ways to keep a family active, healthy and happy. Kevin's areas of focus include: health and fitness for all ages, a love of researching family fitness, nutrition, and how to fit workouts into the busy lives we have. Kevin works with multiple fitness companies and organizations such as NordicTrack. Feel free to connect with Kevin on: LinkedIn | Twitter