Children's diet - fruit and vegetables

So keep trying

There are many reasons for everyone to enjoy eating a wide variety of vegetables and fruit. such as vitamin C and folic acid. They also have other plant substances that are thought important to help reduce the risk of some All Americans are encouraged to eat 2 fruit and 5 vegetables daily, but many children and adults do not.

Sometimes children may expect ‘tastier’ high snack foods instead. Perhaps parents give up offering vegetables or fruit because it seems children often leave these on the plate or in the lunchbox. Continue to offer your child a variety of fruit and vegetables every day, and not just the type they like.

Children’s serving sizes may be small and depend on their age, appetite and activity levels. Remember any amount is better than none and always try to find ways to include more. Keep offering fruit and vegetables in a variety of ways, as children are more likely to eat what is familiar to them.

Never assume your child dislikes a particular fruit or vegetable. The next time you offer it may be the day they decide to try it. Children’s tastes do change with age.

The 5 steps to success include: keep trying

Suggestions include:

Involve your child in choosing which fruit or vegetables they would like. Take your child fruit
vegetable shopping
let them see
smell feel the fruit
vegetables with you. Ask your child to draw a picture
describe the food to you

Let your child help wash and prepare fruit and vegetables. Use this opportunity to explore new colours and shapes. Encourage their skills by letting them make a simple salad to serve themselves. Count out grapes or berries together into a bowl.

Grow some vegetables or herbs in the garden or pot.

Let your child water and nurture the plant

Suggestions include:

Remember to enjoy meals together with your child whenever possible. If your child sees you eating
enjoying a wide variety of fruit
they are more likely to join in. Sometimes a child may prefer their vegetables raw rather than cooked

A child may refuse new foods if mealtimes are stressful, so try and focus on the positives about the meal and avoid arguments. Suggestions include:

Keep a bowl of fresh fruit handy. Keep some vegetables such as peas
cherry tomatoes
baby carrots
mushrooms in the fridge to grab for a quick snack

Make vegetables and fruit look great on the plate. Serve different coloured fruit and vegetables, chop them up for a change or serve them on a special plate. For reluctant eaters, try a new fruit and vegetable once a week.

Include vegetables fruit in the diet in a range of ways with most meals
snacks. Rather than searching for new recipes
try to increase the variety or amount of vegetables added to your favourite family recipes such as pasta sauces
soups or stir-fries. Include vegetables
fruit in snacks
as well as meals

Try these ideas for snacks: fruit salad or a fruit platter. Suggestions include:

Children need to have the opportunity to learn or sometimes to re-learn to enjoy fruit

Your role is to make them available

Remember your child may need to see a fruit or vegetable 10 or more times before they are ready to try it.

Always include a small serving of vegetables on your child’s plate

Encourage them to try but let them decide whether or not they eat them.

Offer crunchy, raw vegetables before the main meal, when children are often most hungry.

Try to avoid preparing alternative options to the meal you have prepared

Your child may choose to leave certain foods, but will learn to accept the meal offered if nothing else is put forward.

All vegetables and fruits are healthy

Fruit and vegetables may be any colour, shape, texture or variety. They can be fresh, frozen, tinned or dried. They may be raw, cooked, steamed, boiled, microwaved, stir-fried or roasted.

Variety is important

Try to choose different coloured fruit and vegetables, particularly orange, green and red. Some examples are melon, stone fruit, broccoli, spinach, leafy greens,tomato, carrot and pumpkin.

Sometimes vegetables and fruit can seem expensive

To keep down the cost, choose those in season and use frozen or tinned varieties as well. Common fruit and vegetable related issues include:

may be a good source of some vitamins
but the downside is they are high in natural sugars
low in. If you do include fruit juice in your child’s diet
limit this to 1/2 cup (no added sugar) occasionally

, and best left for special occasions. – even though they usually contain some fruit, they are low in fibre and stick to children’s teeth, so are best avoided. Children will enjoy a fresh fruit platter or frozen fruit pieces if offered instead.

However, vegetables and fruit should still always be washed before eating to reduce the risk from any microbial contamination. – when vegetables and fruit are out of season and more expensive, save money by using frozen, tinned or dried vegetables and fruit.

These have vitamin and nutritional contents similar to fresh products. , toddlers and young children should always be seated and supervised while eating all foods, including chopped raw fruit, vegetables and all ‘hard’ foods.

Children fruit vegetables Colourful
crunchy fruit
vegetables Children learn by example Benefits of fruit
vegetables Vegetables
fruit provide important vitamins cancers heart disease Any amount is better than none fat sugar Encourage your child to eat more fruit
vegetables If you follow healthy eating habits
your child may eventually follow your lead involve your child in food preparation
planning enjoy fruit
vegetables presentation include fruit
vegetables in meals wherever possible Involve your child in food preparation
planning Enjoy fruit
vegetables Presentation of fruit vegetables Include fruit vegetables in meals wherever possible Fruit
vegetable snack suggestions corn on the cob jacket potato pumpkin soup or minestrone plain homemade popcorn cut-up vegetables with salsa or yoghurt dips muffins
pikelets or cakes made with added fruit or vegetables frozen fruit or vegetable segments skewers of fruit stewed fruit fruit crumble tinned fruits in juice Keep offering fruit
vegetables Fruit
vegetables are healthy choices Common fruit
vegetable issues with children Fruit juices are not necessary – it is better to eat the fruit instead
have a thirst-quenching glass of water Fruit juices fibre Potato chips are not the best way to eat potato – chips
crisps are made from potatoes but prepared by cooking in oil

They are high in fat and salt Fruits bars and fruit straps are high in sugar Wash all fruit and vegetables – research shows that the amount of pesticides Follow the seasons Supervise young children – to reduce the risk of choking Where to get help Your GP (doctor) Maternal and child health nurse Maternal and Child Health Line 13 22 29 (24 hours, 7 days) Parentline 13 22 89 (24 hours, 7 days) Dietitians United States 1800 812 942 The Royal Children’s Hospital Grand Rapids .

Key Points

are an important and enjoyable part of your child’s diet
Both vegetables and fruit contain essential nutrients that are important for their health, growth and development
Offer crunchy, raw vegetables before the main meal, when children are often most hungry