10 Hacks for Kids to Eat More Fruits and Veggies
10 Hacks for Kids to Eat More FruitsGetting children to eat more fruits and veggies is often a concern for parents. Children learn by example, so it is essential that as an adult you eat fruits and veggies yourself around your kids. They also have to be accessible. Though it may be hard for some, it also important to refrain from passing negative remarks on fruits and veggies, because kids are always listening.
1. Homemade popsicles/ ice waterHomemade popsicles are a great way to cool down in the summer and a great opportunity to incorporate both fruit juice and the fruits themselves into a fun snack. Make sure to use real juice though. If you use store-bought juice avoid punches that are full of sugar. Personally, I like to mix the fruit in a blender and use the puree.
Alternatively, you can make ice water. Add a few fruits to a popsicle form and instead of juice, just add water.
2. SmoothiesSmoothies are a great way to disguise fruits and veggies. You can also give your smoothies funny names like the “green monster”. Just add juice, yogurt or milk (dairy or non-dairy) and you’re done.
3. DessertsServe fruits for dessert. It doesn’t have to be as a fruit salad. Here are some interesting alternatives:
• Serve your fruits in gelatin (agar-agar if vegan)
• Vanilla pudding with fruits
• Overnight oats
• Yogurt and fruit topped with granola
4. SoupsSoups are a great way to eat veggies. They are easy and fast to make. I personally avoid buying commercial soups as they often contain a lot of salt and chemicals. If you want to hide the veggies, mix them in a blender.
5. Visit a marketTo expose your kids to more fruits and vegetables, bring them to the market on the weekend. Not only is this a great outing, it helps with the grocery shopping at the same time. Often farmers will give free samples or a taste of their produce, especially of new fruits and veggies. There are so many colours and smells at the market – it is a feast for all the senses. Let the children choose their own fruits and veggies.
6. Visit a self-picking farmFall is apple and pumpkin picking time! A visit to a self-picking farm teaches children where our food comes from. It is also fun and the results of your hard work can be transformed into all sorts of goodies - from soups to cookies.
7. Grow your own fruits, veggies andYou don’t need a lot of space to grow tomatoes or lettuce. This can be a fun project to do with your kids. If children grow their own produce, they will be more likely to have a taste.
8. Cook with your childrenAt first it may be difficult, but cooking with your children will give them a great life skill and if they help you cook they will be proud and more likely to eat the finished product.
Depending on their ages, you can have kids prepare their own school lunches and snacks (which will also give you a bit more free time). Pizza night is always a hit. Let the kids create their own pizza and make sure that there are plenty of vegetables to choose from. Be sure to add veggies on your own pizza.