To celebrate National Nutrition Month, let’s encourage our children to eat more fruits and vegetables. An overall healthy diet includes a rich assortment of fruits and vegetables. The health benefits include a reduced risk for heart disease, certain cancers, obesity, high blood pressure and type 2 diabetes[1]. Childhood nutrition sets the stage for lifelong eating habits – so how do we get our picky eaters to consume more fruits and vegetables? Follow these tips on how to make fruits and vegetables a fun and convenient snack choice in your home:
[1] https://www.choosemyplate.gov/vegetables-nutrients-health
Ready to grab. Always put ready-to-eat options at eye-level in the refrigerator or countertop. Invest in containers that keep pre-washed, pre-sliced fruits and vegetables visible and easy to grab. Some even have freezable inserts, which keeps the produce fresh and crisp during social gatherings.
Dip it. Kids love to experiment with different dips and condiments. Dips have been shown to increase vegetable consumption by a whopping 80%[1]. Offer ranch dressing, yogurt-based dressings, hummus, salsa, peanut butter, ketchup…or tempt them with a veggie bar with lots of dips! Try to stick to low-fat options and avoid high fructose corn syrup.
Kids in charge. Delegate specific kitchen tasks to the children to get them involved in the preparation of their fruits and vegetables. Depending on their age and comfort, they can help peel or cut produce. For younger kids, set up a washing station or teach them how to sort out any blemished fruits and vegetables. Involving them during the grocery shopping experience can also be fun – have them pick out a new fruit or vegetable or weigh produce in the scale.
Food art. Let’s face it – all kids love to play with their food. Why not encourage them to make a collage out of the rainbow-colored fruits and vegetables before them? Set out skewers so they can build a castle, or even just a kabob. Having fun will create a positive association with fruits and vegetables. Check out this link for more fun food art ideas: https://www.choosemyplate.gov/seasonal-spring
Supported by the Statewide Health Improvement Partnership, Minnesota Department of Health and Dakota County Public Health Department.
[1] Fisher, J., J. Menella, S. Hughes, et al. Offering “Dip” Promotes Intake of a Moderately-Liked Raw Vegetable among Preschoolers with Genetic Sensitivity to Bitterness. Journal of the American Dietetic Association (2011)