“Help! My kids won’t eat enough vegetables and fruit!”

It can be hard to get your kids to eat vegetables and fruit. You are not alone! Many children don’t get the amount of vegetables and fruit recommended by Canada’s Food Guide. Here are a few easy tips to get your children to enjoy their vegetables and fruit and meet their needs.

1. Lead by example

Your children will want to try new vegetables and fruit if they see others at the table eating them. When you make healthy food choices for yourself, you are teaching your kids about healthy eating.

2. Get your kids involved.

Take your children grocery shopping. Make eating vegetables and fruit a game of colours. Ask your children to find different coloured vegetables or fruit to have for snacks during the week.
Involve your children in preparing lunch. Let them choose which vegetables and fruit they want packed.
Visit a farmer’s market or a local farm. This will teach your children about where food comes from.

3. Introduce new vegetables and fruit with familiar foods.

Take the pressure off. Serve a new food alongside familiar vegetables and fruit.

4. Try, try again.

Most children need to be introduced to a new food 8 to 10 times before they will try it. So don’t give up on any vegetable or fruit.
Give new vegetables and fruit to your children as often as possible, especially when they are young. The earlier you start, the better.

5. Add variety

Buy vegetables and fruit in season. During the winter months, frozen vegetables and fruit tend to be a better buy and they are just as nutritious as fresh.

Check out EatRight Ontario for tools and resources to increase healthy eating habits for you and your family. https://www.eatrightontario.ca/en/Children.aspx