2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
You probably already know that fruits and vegetables are essential for good health, but your child just won't play your whistle if you don't have a ready-made strategy. Don't despair, this article should give you some ideas!
First, don't panic. It is very common for children to be anxious - they refuse to eat certain foods or get adequate variety in their diet. You may also find that your child does not want to try new foods - there is even a name for it: "food neophobia". The good news is that children usually grow up eating neophobia - in the meantime, there are many tricks you can do to encourage your child to eat more fruits and vegetables.
Persevere
Sometimes children need to be introduced to a new food several times before they even try it. Children may hate a certain food one day and like it the next - so keep introducing new foods. If your child dislikes carrots and doesn't even want to try them, don't despair, offer them again in a day or two. After the 15th offer, you can still try them in the end!
Calm down
It is always a bad idea to force your children to eat a certain food, no matter how disappointed you are. Forcing a child to stay at the table until he has finished a certain meal is counterproductive. Don't force children to eat - keep offering a wide variety of foods and they will eventually eat a varied and healthy diet.
Choose your words
If your child is picky about their food, don't make the elephant fly, especially if it's within arm's reach and can hear you! You don't want your child to think of themselves as "special" because of their eating habits - this could encourage obsessive habits and prevent them from being overcome.
Make fruits and vegetables fun
Children are much more likely to eat more fruits and vegetables if it involves fun activities. Try the following ideas:
Cut the fruit into funny cookie cutters. Play the game of the "rainbow" - how many different colored fruits can your child eat in one day? Write down the result and hang it with a magnet on the fridge. Decorate the sandwiches with funny faces and figurines of vegetables and fruits.
Keep fruits and vegetables at arm's length
Put a bowl of fresh washed fruits and vegetables in an accessible place and tell the children that they can eat them whenever they want.
Always have sliced fruit on hand in the fridge for a quick and light healthy breakfast.
Put in a cup "salads" of chopped raw vegetables on the table during lunch or dinner - children often love raw carrots, peppers, cucumbers and broccoli when served this way.
Serve them vegetables with every meal and fruits with every dessert
Store bowls of peas, sweet corn, raspberries and other fruits and vegetables in the freezer so that they are always on hand for a quick and easy vegetable meal. Add a box of dried raisins or sliced fruit to the bag in your child's lunch box as a surprise.
Discard junk food
If your children are surrounded by pastries, cakes, chips - they will not eat healthy fruits and vegetables. Remember that you are the Boss - just stop buying sweets and chips and they will stop eating them.
Combine foods
If your child eats only one particular type of fruit or vegetable, try combining the old favorite with something new. For example, if your child eats only apples, cut apples and pears together to gradually introduce the new taste of the pear.
Add fruit to your child's breakfast - you can try raspberries, strawberries, sliced apple or banana. Dried fruits such as raisins can be added to cereals or oatmeal.
Let the children participate in the cooking
Your children will have fun if they help chop the fruit in the fruit salad and they will be more inclined to try the end result.
Allow children to choose which fruits and vegetables to use to prepare food - you can encourage children to choose recipes that contain fruits and vegetables from magazines or cookbooks.
Take your children to the vegetable market or the stand with fresh fruits and vegetables in the store and choose together what to buy. This will surely provoke their curiosity to try new foods.
Trouble
A great way to get kids to eat more fruits and vegetables is to make homemade smoothies. Also look for recipes for cakes made from 100% fruit.
Grow your own fruits and vegetables
When children grow their own fruits and vegetables, they are much more likely to try them. If you have a small garden, you could plant a variety of fruits and vegetables. If you do not have a garden, you could plant on the balcony in a small pot such as cherry tomatoes, fresh onions, gherkins and even lettuce. Allow the children to take care of their "garden" and then look forward to tasting the fruits of their care.
Be a good example
You are the most important role model for your children - do not expect them to eat a lot of fruits and vegetables if you do not set a good example for them! Give up junk food and eat more fruits and vegetables - it will benefit both your health and the health of your children.
Try to get your family and friends involved in the "more fruits and vegetables on the table" cause - it will really help your efforts at home.
The Great Freeze
Kids love novelties, so try to freeze the fruit - it completely changes the texture of the fruit. Why not try: frozen raspberries, frozen strawberries, frozen bananas and kiwis.
You can freeze the fruit and add it to a glass of water as an ice cube or use it to make healthy 100% fruit ice cream, and why not different types of sorbet or fruit ice lollies.
Change the texture
Some children like crunchy food, others prefer a smooth texture, and others prefer a soft food - so experiment with different textures. Ordinary carrots can be served raw (crunchy!), Lightly cooked or mashed. Just see which method works for your family.
If your child likes smooth creamy food, take some cooked vegetables (eg carrots, potatoes, parsnips), mix them in the food processor, add some spices and you will have a quick and healthy vegetable cream soup.
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