They're Good for You

“Eat your fruits and veggies, they’re good for you!”

We've heard it over and over as kids and have almost certainly repeated it in some form or other as adults, especially as parents. Unlike many of our parents, we now have access to endless sources of information that can help us understand why each nutrient, vitamin and mineral found in any given fruit or vegetable is important and how it can impact our overall health.

I read recently that 70% of Canadian children are not meeting the recommended daily intake of fruits and veggies, as outlined by Canada’s Food Guide and that the same is true of more than 85% of elementary school age children in the US. As a mom to two fussy eaters - who are not actually as fussy as they are stubborn - I have learned that when it comes to getting kids to eat their fruits and veggies, sometimes we need to have a little fun and be creative.

I’ve searched, gathered and tried almost every tip or suggestion that looks logical and, though some have failed miserably and been discarded quickly, I am happy to say my kids are coming around. They now know that they should have between 4 and 6 servings of fruits and veggies each day and they are beginning to understand a serving may not be as much as they thought it was.

I know there are moms out there who, like I do, find themselves constantly saying, “Eat your fruits and veggies, they’re good for you!”, I want to share some of the tried and true tips that have worked on my kiddles:

Have fun with food

Make a face on a mini pizza with carrot slivers for hair, mushroom eyes, an olive nose and a pepper slice mouth. Make fruit kebabs for a snack or dessert.

Be sneaky

Add fruits and veggies in with other foods – chop ‘em up or puree them and mix in with pasta sauces, casseroles, soup, omelets, muffin mix and so on.

Teamwork

Make tasty (and healthy) popsicles with low-fat yogurt, 100% fruit juice and pieces of fresh fruit like strawberries, banana or berries - let the kids create their own popsicles.

Be creative

Add shredded carrots or diced peppers to a chicken salad sandwich or add some pureed fruit to muffins and pancake batter.

Double dip

Give kids raw veggies with hummus or a creamy low fat salad dressing. Serve fresh fruit with low fat yogurt.

Let them take charge

Let children help in the kitchen. They are more likely to eat their fruits and veggies if they help prepare them – PLUS you’ll get to enjoy some quality time together.

Be patient

Studies have shown that kids should try a new food at least 13 times - it can take that many times before they like it. We have a chart to keep track of what they’ve tried, like or don’t like. Taking charge of the chart has made them more open to the idea of trying things. If they still don’t like a fruit or veggie once they’ve tried it 13 times, they don’t have to try it again until they are 8 years old.

Timing is everything

Offer fruits and veggies when your kids are most hungry: as a pre-dinner snack or right after school.

Good beginning and sweet ending

Start the day with sliced fruit, berries, or a small glass of unsweetened 100% fruit juice. Offer fresh fruit like grapes, blueberries, raspberries or peach slices and let the kids choose their own mix to add to their cereal or oatmeal. For dessert, serve pieces of fruit like banana slices, strawberries, slices of pear or apple with low-fat yogurt.

Finally,

Teach (and learn) by example

You are the best role model for your kids simply by eating a wide variety of fruits and veggies every day. And don’t forget the best resources for tips that work are probably at your fingertips; talk to your friends – old and new - to find out what has worked for them.