Struggling to get children to eat enough fresh veggies and fruit? Don’t resort to stand-offs, bribery or giving up altogether at mealtimes: get a bit creative when it comes to the good stuff! By Tanya Ryan-Segger.

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Inspire kids into healthy eating

5 October 2012

Struggling to get children to eat enough fresh veggies and fruit? Don’t resort to stand-offs, bribery or giving up altogether at mealtimes: get a bit creative when it comes to the good stuff! By Tanya Ryan-Segger.

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If the latest American nutritional guidelines are anything to go by, parents may well need a little extra inspiration!

The United States Department of Agriculture (USDA) recently issued new dietary guidelines suggesting that at least 50% of meal portion should compromise of fruit and/or vegetables per plate.

Australian Dietary Guidelines, although a little less specific on size, also encourage people to eat plenty of fruit, vegetables and legumes, as such foods are “protective” and critical to health and wellbeing.

Parents are often well aware of the vital importance of fruit and vegetables in maintaining good health and nutrition, but children – particularly youngsters – are notoriously fussy eaters. But don’t despair: there are lots of clever ideas out there about how to get kids eating more fruit and vegetables.

Here are a few ideas that may inspire and, importantly, encourage your kids to come back for more.

Involve kids
Getting kids involved in meal preparation and cooking can go a long way. You may find your children are more likely to taste something that they’ve had a hand in getting to the table. Simple things like peeling carrots or chopping potatoes can add fun and interest. Younger kids can sort vegetables ready for boiling – perhaps making it a lesson in colours and numbers.

Avoid reinforcing negative habits
Fussy eating can be exasperating for parents, but try not to reinforce negative eating habits by not serving up fruit and vegetables. Also, avoid telling others that your children don’t like, or won’t eat, certain fruits and vegetables in front of them – it may reaffirm their behaviour.

Eat together or phone a friend
Parents whose children attend childcare often comment that kids try foods that they wouldn’t eat at home in a group setting. The idea that eating in a group or family situations encourages healthier eating habits is well documented. If it’s difficult to eat together as a family, try, on occasion, inviting a friend (a known good eater) along for a meal.

Food education
Talking to children about where fruit and veggies come from and how they are grown can help when it comes to consumption. Programs run by celebrity chefs like Stephanie Alexander have shown that if kids are involved in food from the get-go – from planting to serving on a plate – they can be more likely to eat the fruits of their labour.

If you don’t have enough room or time for your own herb garden or vegetable patch, why not see if anyone in your community needs a bit of help? Lots of schools and local councils are taking up the idea of community gardens that grow fruit, vegetables and herbs, as the health and lifestyle benefits are numerous.

Add an international flavour
Although it’s easy to get into a bit of a rut when it comes to food, adding a multicultural element can be a lighthearted and, if you choose well, healthy way to get kids eating more fruit and veg.

Let kids experiment with foods like sushi, using chopsticks, or experiment with different colours and textures – making and eating their own meat and vegetable tacos, for example. Talking to kids about different cultures and showing on a world map where food originates from adds a fun layer to meal times.

Mix it up
Children can be fickle when it comes to vegetables and fruit, so experiment with your serving styles before assuming your kids won’t eat certain varieties. For example, some kids will eat vegetables raw but not cooked, or baked but not steamed. Sometimes, peeling an apple or cutting up a whole banana can make a difference.

Add novelty
Although not every meal can be a work of art, making food appealing to look at is vital. Colourful fruit skewers, vegetable crudités or food made into smiley faces may entice children to eat or try what they otherwise might not.

Get sneaky
If you’ve tried most tactics and your kids still refuse to eat fruit and/or vegetables, perhaps it’s time to get a bit devious. As a short to medium-term solution, try hiding vegetables in food by cooking and then blending them, and then use the end product as a pasta sauce or as the base for a homemade pizza.

Adding very finely chopped vegetables and fruit to treats like cakes, muffins and cookies is another tricky way to entice little people to taste fruit and vegetables. Think classic carrot cake, zucchini and corn muffins or pear and apple cookies. If you’re strapped for ideas, there are lots of websites devoted to nutritious kids’ recipes. Try www.thesneakychef.com or Blackmores contributor Teresa Cutter’s site - www.thehealthychef.com

Giving children a good multivitamin like Blackmores Kids Multi or Kids Immunities, might be another way parents can ensure kids are getting enough essential vitamins and minerals required for growth and development – and perhaps make mum and dad feel a little less anxious about fussy eating habits.

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