Handling Picky Eaters: Tips On How To Get Children To Eat More Fruits & Vegetables

Getting children to eat more fruits and vegetables can be a real struggle for some parents. Foods laden with chemicals, additives, and ingredients have taken center stage in the market while fruits and vegetables fall to the bottom, often ignored by picky kids despite their nutritional qualities that the growing body needs. What can parents do about this problem, then?

No single fruit or vegetable carries all the nutrients the body needs, which is why plenty of varieties should be eaten every day. Regular intake of fruits and vegetables can prevent some cancer types, lower blood pressure, decrease risks of eye and digestive problems, lower risk of heart disease and stroke, and positively impact blood sugar, Harvard T.H. Chan listed.

Obesity in children has doubled (from seven percent in 1980 to almost 18 percent in 2012) and quadrupled for adolescents (five percent to almost 21 percent in the same period) in the past 30 years, according to the CDC. This was blamed on high consumption of foods and beverages filled with carbohydrates and calories, the U.S. News & World Report wrote.

It can be challenging for parents to get their children to eat fruits and vegetables and understand their health benefits. Patience and persistence are needed and of course, kids should see their parents as examples when it comes to eating habits.

Parents can make their children eat more fruits and vegetables by including the food items regularly during mealtimes. Kids should also see their moms and dads eating fruits and vegetables all the time so they'll be encouraged to do the same.

Introducing fruits and vegetables early on in a child's diet can have positive long-term results and encourage kids to accept and tolerate them. Children can accompany their parents in grocery shopping or help prepare meals at home.

It's important for parents to be creative in the preparation of fruits and meals with vegetables. For instance, apples and melons can be cut into small, cute pieces and sprinkled with a tiny amount of sugar.

Slicing vegetables into small pieces or providing vegetable dips can also pique children's interest. Offering a variety of options also helps. For example, rice bowls can include olives, shredded carrots, beans and tofu, and kids can choose which of these items they want to add to the bowl, EatingWell noted.

Parents shouldn't give up if the child refuses to eat fruits and vegetables. Instead, moms and dads should get more persistent until the child gives in. Parents should always talk about the nutritional benefits of fruits and vegetables and ensure that kids understand them.