My top 8 ways to get your kids eating more Fruits and Veggies

 It can be challenging to get your kids to eat the recommended servings of fruits and vegetables. Here are my top ten tips to creating a more relaxed eating environment; one where your kids will want to eat their veggies.

  1. Don’t Stress about it - If there is stress around meal time you can bet your children will pick up on that and not eat the things you want them too. Kids are super smart and very perceptive. Just provide 2-3 vegetables/fruits at every meal and allow them to make their own choices. You cannot make your child put anything into their mouths that they do not want to put in there. They are more likely to eat more of the things you want them to eat if they feel relaxed.
  2. Serve up some fruit and/or veggies first. Give your children veggies when they are hungry. They are more likely to at least try the vegetables when their belly’s are hungry. Try making a big veggie tray for when they come home from school and their bellies are hungry. Serve up with a healthy bean dip like hummus! Or start your dinner with salad, then have the main course.
  3. Let them pick out what they would like to try- take your kids to the grocery store and get them to pick a new veggie to try every week. If your children are old enough to read, let them help you pick out recipes to try from your favorite healthy cookbook.
  4. Get them involved in cooking. At just over a year, I got my daughter in the kitchen helping me prepare dinner. She would toss the sweet potato fries in olive oil, place the broccoli in the steamer and help mix the salad dressing. She loves it and it gets her more excited about trying the foods.
  5. Don’t use desserts as the treat to get them to eat their veggies - this is often a recipe for disaster. Children will think of veggies as the obstacle they need to get through to get to the dessert and then it can become a life long struggle. Try and keep meal time light and fun by allowing your kids to make their own choices. If they don’t eat their vegetables one meal its okay (this is where Juice Plus comes in nicely), just serve them up the next day. If they are anything like my daughter one day they will eat them like crazy and the next day not too much. That’s ok!
  6. Try different cooking methods - If your child doesn’t like mashed sweet potato, make sweet potato fries, try making a creamy sweet potato soup, or roast in whole and top with some steamed broccoli and melted cheese. It is also a great idea to add some veggies to your ‘desserts’ to add a health boost; try these brownies below. Now this does not replace vegetables at meals, just think of it as an added boost. Kale chips is a great way to get some greens into your kids. Elana's Pantry makes my favourite recipe that is super simple.
  7. Make Popsicles - My daughter often asks for popsicles for breakfast and this mama is A-Ok with that when the popsicles are jammed pack with fruits and veggies. Add some kale, spinach or chard to your smoothies and freeze them in popsicles for a sweet breakfast treat or an afternoon snack.
  8. Be a good role model - You absolutely need to eat vegetables if you want your kids to eat vegetables!!! There is no way around this. Kids look to what we do, not what we say as a guide. You don’t have to eat every single variety but you do need to eat most of them.

Now for a sweet way to add some produce into your kids life! These brownies are sure to please a crowd. They are fudgy and delicious. 

Decadent Sweet Potato Brownies 

IMG_6935-1

This recipe is slightly adapted from a colleague of mine Meghan Telpner. Find her version HERE!!

  • 1 cup dark chocolate chips
  • 1 tbsp olive oil
  • 1/2 cup sweet potato puree (steamed or roasted, then pureed)
  • 1/4 cup pure maple syrup
  • 1/2 cup coconut sugar
  • 1/4 cup cocoa powder
  • 2 tsp vanilla extract
  • 3/4 cup apple sauce (I steamed my apples, and then pureed. About 2 apples)
  • 1/4 cup water
  • 3/4 cup spelt flour, or any other whole grain flour
  • 3/4 tsp baking powder
  • 1/2 tsp sea salt

 

Directions

  1. Preheat oven to 350F
  2. Coat an 8 inch pan with oil
  3. Melt chocolate in a double boiler with the olive oil
  4. Place sweet potato, coconut sugar, chocolate, maple syrup, water, cocoa powder, vanilla and apple sauce in a high powered blender or food processor
  5. Mix the flour, baking soda and sea salt in a large bowl
  6. Add the chocolate mixture
  7. Pour batter into a pan
  8. Bake for about 35 minutes, or until firm in the middle
  9. Cool and enjoy!
    Like on

2 thoughts on “My top 8 ways to get your kids eating more Fruits and Veggies ”

  • Cheryl Osten

    Is there a way fir gluten free flour and where do I buy gf dark choc chips?

  • admin

    Hi Cheryl,
    Yes, I am sure any gluten free flour will work here. Try Bob's Red Mill's All purpose gluten free. You can get Gluten Free dark chocolate chips at the health food store, by Enjoy Life

Comments