10 ways to help your child eat more fruits and vegetables

  1. Keep a bowl of fresh fruits at an easily accessible place for your children
  2. Keep bananas, apples, mandarins, grapes, guava, water apple, or any other fruits at their reach.

  3. Keep sliced fruits & vegetables in the fridge at children’s eye level
  4. Keep sliced vegetables such as carrots/bell peppers with dips; or sliced fruits such as watermelon and papaya or ready to eat pomegranate

  5. Serve fruits and vegetables with every meal
  6. Add grated or cut vegetables into all meals or have them as a side salad or try including them in kebabs, wraps and sandwiches.

  7. Pack the refrigerator and kitchen cupboards with a variety of vegetables
  8. This can include frozen and canned vegetables so that it is easier for you to prepare healthy meals and snacks.

  9. Involve children in cooking and preparing meals
  10. Let the children sometimes decide which fruit and vegetable to serve and how to incorporate them into their favourite meals or make them help with simple tasks such as stirring or mixing– this is a great way for them to have fun and learn about healthy eating.

  11. Make fruits and vegetable fun - dress up meals and snacks
  12. Try making sandwiches and omelettes with faces and smiles made from fruits and vegetables.

  13. Encourage family members and teachers to promote healthy eating
  14. Request schools to offer fruits and vegetables at school lunches, special occasion celebrations, school functions and after school programs and request relatives and friends to offer your child fruits and vegetables instead of chocolates and candy.

  15. Grow your own organic vegetable garden
  16. One of the best ways to get your children excited about eating vegetables is to help them grow their own vegetable garden. You don’t need a large space and can even start in small pots. Children’s love for vegetables will grow as they help grow, pick and clean their own vegetables. Try lettuce, beans, carrots, potatoes, corn, and/or tomatoes.

  17. Always keep on trying
  18. For some foods, it may take multiple times before a child acquires a taste for it, so keep on trying and don’t give up. For fussy eaters, try making vegetable purees and freezing them in small containers, to add to your child’s favourite meals such as pasta or lasagne, so that they would still enjoy their meal while getting the nutrients required and slowly get used to the taste as well.

  19. Set yourself as a good example
  20. One of the most effective ways to encourage healthy eating habits for children is to adopt similar habits yourself - Children adopt the behaviours they see in parents, so start snacking on more fresh fruits and vegetables!

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