There are many reasons for everyone to enjoy eating a wide variety of fruit and veggies. Fruit and vegetables provide essential vitamins such as vitamin C, folic acid and many, many more. Studies have shown that fruit and veggies also have the ability to reduce the risk of some cancers and heart disease.
All Australians are encouraged to eat two serves of fruit and five serves of vegetables daily, but many children and adults do not. Here are 5 tips to help include fruit and veggies in your child's diet:
- Lead by example
If you follow healthy eating habits, your child may eventually follow your lead. From time to time children may start to eat fewer fruits and vegetables, but don’t stress as usually it causes no harm. Try not to force your child to eat certain fruits and vegetables, instead, make sure you and your family are enjoying a wide variety of fruit and vegetables as a daily part of your diet. It may take time, but this is how children learn best. So keep trying.
- Encourage your child to eat more fruit and vegetables
Keep offering fruit and vegetables in a variety of ways, as children are more likely to eat what is familiar to them. Never assume your child dislikes a particular fruit or vegetable. The next time you offer it may be the day they decide to try it. Children’s tastes and interests are constantly changing with age.
- Involve your child in food preparation and planning
Suggestions include:
- Involve your child in choosing which fruit or vegetables they would like.
- Take your child fruit and vegetable shopping and let them see, smell and feel the fruit and vegetables with you.
- Ask your child to draw a picture and describe the food to you.
- Let your child help wash and prepare fruit and vegetables. Use this opportunity to explore new colours and shapes.
- Encourage their skills by letting them make a simple salad to serve themselves.
- Count out grapes or berries together into a bowl.
- Grow some vegetables or herbs in the garden or pot. Let your child water and nurture the plant.
- When a child wants to snack, try these ideas;
- Corn on the cob
- Plain homemade popcorn
- Cut-up vegetables with salsa or dips
- Muffins, pikelets made with added fruit or vegetables
- Frozen fruit ice blocks
- Fruit skewers
- Fruit smoothies
- Keep trying
- Remember your child may need to see a fruit or vegetable 10 or more times before they are ready to try it!
- Always include a small serving of vegetables on your child’s plate. Encourage them to try but let them decide whether or not they eat them.
- Offer crunchy, raw vegetables before the main meal, when children are often most hungry.