It is no secret that getting some children to eat fruits is an uphill task and often a common source of stress for some parents. In their growing up years’ kids can be picky eaters. However, parents need to find ways to help them make the right choices and develop healthy eating habits. Ones that will hold their health in good stead in the future. When it comes to food kids need to consume, the benefits of fruits become just as important as vegetables as they are equal sources of fibre, vitamins, minerals and antioxidants essential for their growth and development. Studies around nutrition for children have found that children between the ages of 2 and 4 only need half a piece of fruit in order to get their daily dose of nutrients from them. Fruits are a great alternative to their cravings for bakery products that use high doses of sugar, artificial sweeteners, artificial flavours and food colouring that is harmful to children.
So, how can children be shown ways to eat more fruits? In this blog, we will discuss 10 tips you can use that will encourage your kids to eat more fruits.
- Make it look fun and appealing:
- Eat together and shop for fruits together:
- Make fruits more accessible:
- Let them help with preparing the fruits:
- Incorporate fruits into meals:
- Educate them about the benefits of fruits:
- Pack fruit-based treats in their lunchbox:
- Make fruits a part of the desserts:
- Start with fruits early:
- Don’t Give up:
One way to get your kids to start eating fruits is to make it fun for them to consume. You can arrange cut fruits in a creative way on their plates or use cookie cutters and skewers to create unique shapes. You could try serving them fruits in fun bowls or pretty plates. Making fruit kebabs or smoothie bowls can also add a touch of fun for kids during their mealtime.
Children learn by observation. When you eat more fruits yourself and when they see you enjoying a variety of fruits, they will be encouraged to try out ways to eat more fruits. Take them shopping with you for fruits and involve them in the picking process. Ask them to pick their favourite fruits and some new ones. From apples to bananas, berries, peaches, papayas and oranges, asking them to choose their fruits will encourage children to experiment with various options and get them excited about eating them too.
Avoid buying high-calorie foods such as chips. Always keep a basket of fresh fruit in the kitchen or dining room so that it’s always visible and within easy reach. When kids are hungry, they are more likely to eat what is in sight and readily available. If it’s fruits, they’re more likely to eat them. If they still insist on consuming unhealthy snacks, make a “fruit-first” ritual at home asking them to have some fruit before they get their share of snacks.
Let your kids wash, peel, or cut up fruits to make fruit juices (with your supervision) or smoothies, so that they feel excited about eating them. Get their help in making fun dips or other sauces that they can use to dip the fruits in before eating them.
Adding fruits by pureeing them or grating them into common dishes is another way to include them in kids’ diets. Examples are adding apple slices to grilled cheese sandwiches or using blueberries compote or apple sauce as an ingredient with pancakes at breakfast.
Talk to your children about the nutritional value of fruits and the minimum amount of fruits they need to consume for a healthy mind and body. Educate them and help them understand the best fruits for students through quoting examples, storytelling or giving them age-appropriate books to read on how fruits help provide the vitamins and minerals necessary for growth, energy, and overall well-being. Some of the best fruits for students are – Apples, Grapes, and citrus fruits like oranges which contain oxidants that boost their immune system. Bananas are a rich source of potassium that elevates their energy levels and keep them full. Mangoes and Berries such as blueberries and strawberries are rich in fibre which regulates their digestive system.
Avoid keeping unhealthy quick bites such as biscuits, chips, and sweets in their lunch boxes and replace them with fruit-based treats. For example, you could try making a nutritious fruit salad as an afternoon snack.
In order to keep things interesting and help them explore different tastes include fruits such as apples, pears, grapes, berries, or sliced bananas as toppings into their share of desserts such as ice cream, custard, yoghurt or even oatmeal. A dash of maple or honey syrup or even cinnamon powder would make it appealing for a child with a sweet tooth to consume fruits. If your child loves baked goods such as cakes, bake a fruit cake topped with fresh fruits.
Introduce your children to a variety of fruits with different textures, shapes and flavours early in their growing-up years when they first start eating solid foods. The more familiarity with the best fruits for students; the more likely they are to eat a variety of fruits as they grow older. You can even mix it up with frozen or dried fruits during the summer.
Children’s tastes change over time – what they liked one day might not be of their liking another time. Hence keep at it. Keep offering different types of fruits without pressurising children to consume them. Encourage your children to consume more fruits than juices. In the case of juices, ensure it is 100% juice without added sugar. Try serving your child fruits of different colours for visual stimulation. Adding a game into the practice such as naming the colours in each bite of the dish would make it engaging and fun to have fruits.
At EuroSchool we encourage healthy eating habits. Our panel of in-house dieticians, food experts, and nutritionists help plan meals for children that are nutrient-rich as well as tasty and fun to eat.
