By Maria L. Parra, MS, RD, LDN.

I know many parents struggle when trying to get their children interested in eating more fruits and vegetables. I also see that the biggest challenge often comes when serving vegetables! However, as parents, we need to keep in mind that children’s familiarity with different foods can contribute to the prevention of diet-related diseases. Studies have shown that as repetitive exposure to foods increases, acceptance of new foods also increases.

1. Model Positive Behavior
   Children often imitate what they see. If you enjoy eating fruits and vegetables, your child is more likely to follow suit. Eat these foods together to make the experience enjoyable.

2. Make it Fun
   Present fruits and vegetables in creative ways, such as cutting them into shapes or arranging them into faces or animals. Let your child help with food presentation and involve them in grocery shopping to expose them to a variety of produce. If your child is sensitive to textures, encourage them to touch and smell the produce while shopping.

3. Get Them Involved
   If your child is old enough, allow them to help select recipes and assist with cooking as a family. For younger children, like toddlers, engage them in age-appropriate tasks like washing fruits and vegetables.

4. Use Positive Reinforcement
   Celebrate when your child tries a new food or shows interest in fruits and vegetables. Offer praise or small rewards to encourage them to keep exploring new foods.

5. Create a Routine
   Consistency is key. Offer a variety of fruits and vegetables regularly, even if your child initially rejects them. Over time, they may become more willing to try new options.

6. Incorporate Vegetables into Favorite Dishes
   Blend or finely chop vegetables into familiar dishes, such as pasta sauces, soups, casseroles, or even baked goods like muffins and pancakes. This helps your child become familiar with the flavors and textures of vegetables without overwhelming them.

7. Get Creative with Fruits and Veggies
   If your child prefers fruits over vegetables, try blending a smoothie with spinach, kale, or avocados mixed with their favorite fruits. Alternatively, create salads with a sweet twist by adding fruits like oranges, berries, peaches, or apples.

8. Be Patient – Don’t Give Up
   It can take over 18 exposures to a new food before a child accepts it. Keep offering fruits and vegetables, even if your child doesn't immediately take to them.

9. Consider Preferred Textures
   If your child is sensitive to textures, experiment with cooking methods that match their preferences. For example, try roasting or air frying vegetables like cauliflower, carrots, pumpkin, or sweet potatoes to make them more appealing to a child who enjoys crunchy foods.

10. Sauce It Up
    Adding a dipping sauce can make fruits and vegetables more appealing. Consider peanut, sunflower, or almond butter (without added sugars) for fruits, and hummus or tzatziki for raw vegetables.

By integrating these strategies, you'll create a positive, engaging, and consistent environment that encourages your child to develop healthier eating habits while enjoying new and nutritious foods.
 

About Food for Salud

Food for Salud is a multi-faceted initiative launched at Nicklaus Children’s in 2022 that uses the power of food and nutrition to promote the wellbeing of South Florida children and families. There are many benefits to eating well, from disease prevention to overall health and wellness. Food for Salud supports access to nutritious food and brings healthy eating tips and recipes to kids in local schools and to families at various community events throughout the year.