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Tip of the Week

We asked our Expert Panel how they get their kids to eat fruit and vegetables, and they had some great ideas! You can find a new one here each week:

"Fruits are easy, my kids seem to love them! On the veggies, I always have to serve them raw. Carrot sticks and brocolli dipped in ranch dip are just about all they will eat. Another trick I use is pureed veggies hidden in recipes. This works best with soups, sauces and casseroles."

~Sarah
Waterford, MI
Parent Panelist

Share your Tricks of the Trade! Click Here to tell us how you encourage your kids to eat fruit and vegetables.

Getting Kids to Eat More Fruit and Vegetables

Weight problems in children are increasing at an alarming rate. Research suggests that larger portion sizes of food, both inside and outside the home, may play a role in the obesity epidemic. One strategy to address the effect of portion size is decreasing the energy density of foods. Several studies have shown that eating foods like fruits, vegetables, and soups (low-energy-dense foods) fills you up while reducing energy intake.
Yummy tomatoes!

Research shows that eating fruit and vegetables during childhood has a positive impact on long-term health outcomes from heart disease to asthma. Unfortunately, the amount of fruit and vegetables eaten by preschool children are below recommended levels. Only 16% of children are successfully eating fruit and vegetables on five occasions a day, and 14% of children eat no fruit and vegetables at all. Vegetable intakes are far lower than fruit initakes with 39% of children eating no vegetables. Children's awareness of and preferences for different fruit and vegetables significantly affects how much fruit and vegetables they eat. Children should be encouraged to eat a greater variety of fruit and vegetables. In order to do this, research suggests increasing children's awareness byt exposing them to a wider range of fruit and vegetables.
I eat my veggies

Although picky eating is the norm during childhood, here are some factors related to children eating more fruit and vegetables:

Parents and Caregivers Eating Fruit and Vegetables: Parents who eat fruit and vegetables tend to have children who eat fruit and vegetables. The behavior you model on a daily basis has a powerful effect on your child's behavior. Toddlers more easily accept new foods when they see their parents eating it. So take advantage of that stage when anything your have your child wants!

Early Introduction to Fruit and Vegetables: Start offering children fruit and vegetables as soon as they begin eating solid food and according to your pediatrician's recommendations. As your child grows, continue to offer a variety of healthy food, but do not force him or her to eat it. Allow children to feed themselves what they want.

Family Meal Times: Try to have family meals, rather than feeding children first. This encourages healthier eating because of modeling. Children should sit at a table for meals for at least 10 minutes. Parents should not express intense emotions at mealtimes, insist on certain foods or amounts, or prepare separate meals in response to complaints.

Parenting Tips

Additional Strategies Supported by the Research:

1. Encourage children to help out in food selection and preparation.

2. Always provide your child with at least one food that he or she likes.

3. Serve smaller servings to avoid food struggles.

4. Encourage children to eat with other children who eat healthy foods.