How To Get Your Kids to Eat More Fruits and Vegetables.
The struggle is real in terms of getting children to eat fruits and vegetables. I mourn the days when my daughter Charlotte was a little baby who cheered with delight when I handed her a piece of raw broccoli to eat or when she would dig her chubby little hands into my salad so she could have some romaine lettuce with her dinner as well. Oh how the times have changed! Now, as we are fast approaching her 6th year of life, heaven forbid there is a piece of oregano on her pizza and Lord have mercy if a remnant of avocado has come within 6 inches of her plate. I wish I could tell you I am being dramatic but this is 100% the reality of my dinner table. Refusing to accept this reality, I have gotten creative finding new ways to get Charlotte and children to eat more vegetables!
So how many fruits and vegetables should your child be eating? The amount of fruits and vegetables you should have each day is not based on age but on the amount of calories consumed. As many of us are not tracking our kids calorie consumption, that can make things a little challenging so here is a basic breakdown. If you eat 1000calories a day, you need 1 cup of vegetables and 1 cup of fruit. If you eat 1400 calories a day, you need 1.5 cups of vegetables and 1.5 cups of fruit. If you eat 2000 calories a day, you need 2.5 cups of vegetables and 2 cups of fruit. If you eat 2400 calories, you need 3 cups of vegetables and 2 cups of fruit. So not knowing how many calories Charlotte eats each day, I shoot for at 1.5 cups of vegetables and 2 cups of fruit and here is how I do it!
Muffin Trays
You've probably heard people say "it's all about marketing" in terms of getting people to do/eat things. Well this rule applies to children as well. If you just set out a carrot, I'm sorry but the probably won't eat. If you make it fun, appealing, and a part of a well marketed meal they will most likely try it! Enter the muffin tray. Especially during the summer time when Charlotte isn't to keen on eating due to the high temperatures, muffin trays have been a game changer. I fill each muffin cup with different food and I try to hit each food group. One cup will be for vegetables like sugar snap peas, mini peppers, or cucumbers. One cup with be fruit like grapes or blueberries. Another will be for a yogurt. Another for some peanuts or lunch meat. Grains have their own cup and is usually crackers, cereal, or a granola bar. And to be a fun I always save room for a fruit snack or cookie.
Check List
It is a great feeling getting to check something off a list! Children enjoy it as well. To help Charlotte
have a fun, active summer, I created a daily checklist for her to accomplish. I kept it simple so that she, herself could read, understand and hold herself responsible for completing her list. So when I started making it I decided to make a box for fruits and vegetables! Not only is she learning how to eat fruits and vegetables on her own, but it has been a fun dinner conversation topic to hear about how she checked off her list and what vegetable she ate during the day!
So how many fruits and vegetables should your child be eating? The amount of fruits and vegetables you should have each day is not based on age but on the amount of calories consumed. As many of us are not tracking our kids calorie consumption, that can make things a little challenging so here is a basic breakdown. If you eat 1000calories a day, you need 1 cup of vegetables and 1 cup of fruit. If you eat 1400 calories a day, you need 1.5 cups of vegetables and 1.5 cups of fruit. If you eat 2000 calories a day, you need 2.5 cups of vegetables and 2 cups of fruit. If you eat 2400 calories, you need 3 cups of vegetables and 2 cups of fruit. So not knowing how many calories Charlotte eats each day, I shoot for at 1.5 cups of vegetables and 2 cups of fruit and here is how I do it!
Muffin Trays
You've probably heard people say "it's all about marketing" in terms of getting people to do/eat things. Well this rule applies to children as well. If you just set out a carrot, I'm sorry but the probably won't eat. If you make it fun, appealing, and a part of a well marketed meal they will most likely try it! Enter the muffin tray. Especially during the summer time when Charlotte isn't to keen on eating due to the high temperatures, muffin trays have been a game changer. I fill each muffin cup with different food and I try to hit each food group. One cup will be for vegetables like sugar snap peas, mini peppers, or cucumbers. One cup with be fruit like grapes or blueberries. Another will be for a yogurt. Another for some peanuts or lunch meat. Grains have their own cup and is usually crackers, cereal, or a granola bar. And to be a fun I always save room for a fruit snack or cookie.
Check List
It is a great feeling getting to check something off a list! Children enjoy it as well. To help Charlotte
have a fun, active summer, I created a daily checklist for her to accomplish. I kept it simple so that she, herself could read, understand and hold herself responsible for completing her list. So when I started making it I decided to make a box for fruits and vegetables! Not only is she learning how to eat fruits and vegetables on her own, but it has been a fun dinner conversation topic to hear about how she checked off her list and what vegetable she ate during the day!
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