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How to get your kids to eat fruits and vegetables

By Cleveland Clinic

December 27, 2023 7:06 AM

Are your kids getting their daily servings of fruits and vegetables?

If not, they’re missing out on key vitamins and nutrients.

“Most kids, and even adults, are not eating enough whole foods – specifically fruits and vegetables. But it’s really important because they give you vitamins, minerals as well as fiber, which is a nutrient most kids are lacking,” explained Jennifer Hyland, RD, registered dietitian for Cleveland Clinic Children’s.

Introduce fruits and vegetables early to your kids

When it comes to getting your kids to eat their fruits and veggies, Hyland said introducing them to these foods early on is key.

Hyland encourages parents to incorporate greens into their child’s diet as soon as they start giving them solid foods.

Parents can make healthy foods more enticing by letting kids pick the type of fruit or veggie and how it’s prepared.

Hyland said you can do things like roasting frozen vegetables in the oven and letting your child choose the seasonings or putting together a fun dip for fruit.

Don’t give up on picky eaters

Above all, don’t give up on a picky eater no matter how old they are, and starting with smaller portions of fruits and veggies is better than nothing.

“If you never give them a food, they’re never going to eat it. A lot of parents let their children avoid certain foods because they don’t like them, but then they’re never going to learn,” Hyland said. “You can start by giving them smaller portions of fruits and veggies at first so it’s not overwhelming. It’s important to allow kids to have opportunities to try these foods. Finding ways to make healthier foods fun is also helpful.”

Hyland adds it’s important for parents to set an example for kids by eating their daily servings of fruits and veggies as well.

Although the recommended daily serving amounts vary from age to age, she suggests having a fruit and or vegetable with every meal.