5 Easy Ways to Get Your Kids to Eat More Fruit and Vegetables

As a busy parent already juggling so much, it can be tough to make sure your kids are eating enough fruit and vegetables and getting all the nutrients they need.

Convincing children to eat more vegetables or fruit can sometimes be tricky, so we have gathered a few ideas that will help even the pickiest eater to get their '5-a-day' or even more!

Here are our top 5 tips and ideas to help you get more fruits and veggies into your child's diet:

1. Smoothies

They may not be the most nutritionally complete food as a lot of the fibre may be removed, but children do love smoothies and milkshakes.

Best of all, you can add more fruits and even vegetables to a child’s smoothie without them knowing they're drinking more healthy portions.

Bananas, berries, carrots, apples and even veggies like celery can be added.

You can also add leafy greens like spinach but the green color of the smoothie will be a dead giveaway. 

You may want to introduce leafy greens later when your child is accustomed to smoothies.

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2. Snacks

It’s amazing what happens when you place a tray of vegetables and dip on the table during snack time.

When children don’t have to eat their vegetables they’re more likely to enjoy them, so lay out some tempting colourful snacks and let them try new tastes and textures without pressure.
A low-pressure snack with celery, carrots, cucumbers and other child-friendly vegetables is a great way to get a few more vegetables into their diet.

Good dips to consider include ranch dip, guacamole and hummus. This Baby Yoda dip platter would be perfect with the addition of some crudites and veggies.

You could also switch it up with an occasional fruit and cheese tray or try these tasty fruit kebabs.

More snack ideas:

3. Purees

Okay, it’s sneaky but it works - and you can add vegetable purees to just about anything.

You can add them to spaghetti or pasta sauces, muffins, brownies, tacos and more.

Squash makes a great puree but so too do vegetables like cauliflower, broccoli, carrots and even beans.

4. Add More to Meals

Serve at least two different vegetables every mealtime.

One great way to get more vegetables into your child’s diet is to simply serve more choices at mealtimes.

As long as you do this without pressure and tuck in happily yourself, your child will be tempted to try more.

Serve a salad as often as you can and vary the ingredients, and offer up plenty of delicious looking cooked vegetables too.

Choose fresh seasonal produce like green beans, asparagus or broccoli, don't overcook it and make sure everything looks delicious on nice serving plates.

Simply place the dishes on the table and let kids help themselves, without any pressure from you!

If you’re also being sneaky and placing purees in your food, then your child may be getting three or even more servings of vegetables at dinner time.

5. Serve Salsas, Sauces, Relishes and Dips

Any sauce or dip that’s made from a vegetable or beans helps you get more veggies into your child’s diet.

Serve salsas and sauces at mealtime when appropriate. For example, salsa with scrambled eggs or hummus with celery stalks.

Even apples and peanut butter at snack time can get another serving of fruit into your child.

With a little planning ahead, a bit of sneakiness and a commitment to five a day (minimum!), you can easily get more fruits and vegetables into your child’s diet.

It’s important to take a relaxed approach to eating. If you force a child to eat veggies, they’re likely to resist. Instead, show them how appealing fruit and veggies can look and how delicious they are.

Children may find this new approach surprising and it may take a few tries for them to learn to like a fruit or vegetable, but give them the space and time to try - without pressure!

Provide your child with plenty of opportunities to eat fruits and vegetables and they will develop healthy eating habits.

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