We’ve all been there. You’re grocery shopping, and your cart is filling up with snacks and easy-to-make meals, while the fresh produce section feels… daunting. Getting your kids to eat more fruits and veggies can seem like an uphill battle, especially with so many cheap, less-nutritious options out there.
But don’t worry—I’ve got some tried-and-true tips that can help transform mealtime struggles into healthier habits. Whether you’re aiming to sneak veggies into their meals or make fruits an exciting part of their day, small, consistent changes can make all the difference!
Why Fruits and Veggies Can Be Tricky
Fruits tend to get a little more love from kids. They’re naturally sweet, colorful, and just more enticing overall. Veggies, on the other hand, can be a harder sell. Bitter flavors and unfamiliar textures are often the culprits.
The good news? You don’t have to overhaul your entire kitchen all at once. By gradually weaving fruits and veggies into your family’s meals, your kids can learn to enjoy them over time—even the green ones!
6 Tips to Help Your Kids Eat More Fruits and Veggies
1. Prioritize Fruits and Veggies During Grocery Trips
Build the habit of picking up 3–4 fruits and 3–4 veggies during every shopping trip. It doesn’t always have to be expensive or overwhelming.
Here are a few tips to make it work for your family and budget:
- Think of it as an investment in your health. While the benefits of eating fruits and veggies aren’t always immediate, they’re long-term gold for your family’s well-being. Even small steps count!
- Reevaluate your cart. If your cart’s loaded with less nutritious snacks, could you swap one of those for fresh produce?
- Frozen and canned are great options! Don’t shy away from frozen or canned fruits and vegetables. Frozen produce retains nutrients, and canned fruit (preferably in juice, not syrup) is definitely better than chips.
Next time you shop, take a quick look at your cart and ask, “How can I add a little more color to our meals?”
2. Turn to Smoothies for a Sneaky Nutritional Boost
Smoothies aren’t just delicious; they’re also a fantastic way to hide fruits and even veggies. Trust me, your kids won’t even notice those greens!
Smoothie tips:
- Add mild veggies like zucchini or cauliflower. They blend right in without altering the taste.
- Boost the flavor and nutrition by including yogurt, peanut butter, or milk for added protein.
- Use frozen fruits like berries or mangoes for a thicker, creamier texture.
It’s like giving your kids a dessert they’ll love, but one that’s packed with nutritional goodness.
3.Try out recipes including fruits and veggies.
Don’t let thse overwhelm you. Pick one or 2 to try, then add more as you feel comforatable.
- Chia Jam-
Jam doesn’t have to be loaded with sugar. This easy-to-make chia seed jam is healthier, more nutritious, and just as tasty as store-bought spreads.
Here’s how to make it:
- Take 2 cups of fresh or frozen fruit and add it to a saucepan.
- Stir in 2 tablespoons of honey or maple syrup (adjust sweetness to your family’s preference).
- Bring the mixture to a boil, then simmer for 10 minutes.
- Remove from heat and stir in 3 tablespoons of chia seeds.
- Once it cools, transfer the jam to a jar and store it in the fridge for up to 1 week. Bonus? It freezes well too!
Use this jam on toast, yogurt, or even as a dip for apple or banana slices.
- Muffins–baking with hidden fruits and vegetables is a genius way to enjoy a treat while packing in some extra nutrients!
- Zucchini muffins are a fantastic example—they’re moist, delicious, and filled with both zucchini and carrots.
- Other great options include pumpkin muffins, avocado brownies, or sweet potato muffins. These recipes are not only tasty but also a fun way to introduce more produce into your meals without anyone noticing. Perfect for picky eaters, they also freeze wonderfully, making them a convenient snack to have on hand!
4. Get the Kids Involved
Kids love having a say (and feeling like they’re in charge!). Next time you’re shopping, ask them which fruit or veggie they’d like to try. By giving them the power of choice, they’ll be more likely to actually eat it.
Here are a few ways to make them feel included:
- At the store: Turn fruit and veggie shopping into a mini adventure. Challenge them to pick one veggie and one fruit in a color they haven’t tried yet.
- At home: Have them help wash, peel, or chop produce. The more connected they feel to their food, the more likely they are to eat it.
Tip: If your child loves dinosaurs, you could play up broccoli as mini trees that dinosaurs would totally munch on. Creativity goes a long way!
5. Make Fruits and Veggies More Fun!
Presentation matters, especially with younger kids. Make eating fruits and veggies something they look forward to.
- Arrange fruits into fun shapes or faces on their plates.
- Offer a healthy dip (like hummus or yogurt) to make raw veggies more appealing.
- Freeze grapes or banana slices for a cool summer treat.
Sometimes, just a little creativity can turn plain old produce into a fun snack.
6. Be Patient and Consistent
It’s okay if your first attempts aren’t met with applause. Building new habits takes time. Just keep offering fruits and veggies in different ways. Kids’ tastes evolve, and what they disliked last month might surprise you now.
Remember, every small step—whether it’s introducing a new smoothie recipe or swapping chips for carrot sticks—is a win. Celebrate those moments!
Small Changes, Big Wins
Encouraging your kids to eat more fruits and veggies doesn’t have to be a battle. By incorporating these simple tips into your routine, you’ll gradually build healthier habits that benefit not just your kids, but your entire family.
Which tip will you try first? If you have more tricks up your sleeve, feel free to share them in the comments below. Here’s to making veggies (and healthy eating) a bit more fun for our little ones!
