How can you get kids to eat more fruits and veggies?

So many kids� diets today are lacking in fruits and veggies.  A lot of greasy fries but little or no fresh fruit and veggies.  A simple goal for all of us, but especially for kids is �5 A DAY�.  At least five servings of fruit and veggies a day.  I say at least, because I�ve always taught �5 A DAY� but one of my students thought eating 6 a day was too much.  Not true.  In fact, the World Health Organization recommends 9 servings a day.  But aiming for at least �5 A DAY� is a good start.   CDC has a good fact sheet and recommendations, let�s look at some of them. 

10 Ways to Help Kids Eat More Fruits and Veggies

1. Make it easy - Keep a bowl of fresh fruit on the counter.   Also, refrigerate cut up fruits and vegetables in small bags for easy snacks.  So much fresh produce is available right now. Keep it visible.
2. Serve fruits and vegetables at every meal.  Fruit for breakfast, 2 servings of fruit/vegetables at lunch and dinner.  Add veggies to foods by grating or cutting up vegetables and adding to entrees, soups.  Top cereal off with fruits.   Add some frozen fruit like strawberries or blueberries to smoothies.
3. Be a good example � are you eating �5 A Day�?  Let your kids see you snacking on fruit, low-fat salads, vegetable sides (not French Fries).   Choose fruit and veggies when eating out.
4. Pack the Fridge � when your kids open the fridge are there fruits and veggies to snack on?  Many kids like raw veggies and Ranch dressing.  Have the veggies cut up and ready to eat. 
5. Take the Challenge � challenge family members to reach the �5 A Day� challenge.  The winner can be rewarded with a small prize (not candy).
6. Promote fruit and veggies at school functions � orange slices at soccer games, more fresh fruit at school functions.  One school put bags of cut up carrots in the vending machine and sold them for 50 cents. These were a hit among students.
7. Let kids choose � one kindergarten teacher in our area promotes a vegetable a week.  One child asked their mom why they never ate zucchini, the vegetable promoted that week.  The mom was shocked her child knew what zucchini was.  So take the kids to the farmer market, take them to pick strawberries, raspberries, let them help prepare the corn, other veggies for dinner.
8. Make them fun � kids love smiley faces made from fruits and vegetables.
9. Keep trying � kids may not like a food on the first try.  Maybe serve it a different way, but try again on another day.
10. Encourage others - your friends, relatives to offer your kids fruits and vegetables.

For more ideas on getting kids to eat more fruits and veggies, see the fact sheet:  10 Ways to Help Kids Eat More Fruits and Veggies.   For great snack suggestions and pictures of how to make snacks fun for kids, go to: Snack Ideas for Kids.  

Sources:  10 Ways to Help Kids Eat More Fruits and Veggies,   Image source: Snack Ideas for Kids

Small Changes for a Healthier Child

Last week we talked about small changes you could make for a healthier you.  I had gathered some ideas from Jo-Ann Heslin, a registered dietitian.   I have adapted some of her suggestions for small changes families with children can make to be healthier. What are some small changes you as a parent can make for a healthier child?    
  1.  Eat together � in today�s go, go lifestyle so many families no longer eat together.  At least a few times a week plan a family, sit-down meal together.  Cornell University recommends eating together as a family at least 3 times a week.  Family meals means a focus on the family, so turn off the TV, the cell phones and focus on the kids.  According to Cornell University, (Do Famiy Meals Really Make a Difference?), family meals have huge health benefits:

          a.       Children are 24% more likely to eat healthier

          b.      Children are 12% less likely to be overweight

          c.       Children do better academically

          d.      Children have more positive family interactions   

   2.   5 A Day� many children aren�t getting five servings of real fruits and vegetables a day.  Sunny D and boxes of sugared drinks like Capri Sun juice drinks aren�t 100% juice and don�t count towards the 5 a day.  At meals, especially lunch and dinner, aim for 2 fruits and vegetables.  Make snacks of fruits or vegetables easy by having a fruit bowl on the counter, cut up vegetables ready to eat with  some Ranch dressing.    

   3.   Model Good Eating � a child that sees his mom or dad drinking milk with meals is more likely to drink milk with meals.  Kids like to copy you so are you modeling good eating habits?         

    4.  Breakfast every day � so many parents seem to forget kids need breakfast every day.  Not a Pop-Tart, Sunny D breakfast, but one of real food.  There are so many whole grain cereals to choose from, whole grain toast with peanut butter, milk, juice.  Breakfast also has many health benefits:

         a.       Better academic performance in school

         b.      More energy to start the day off right

         c.       Improved concentration

         d.      More strength and endurance

The Academy of Nutrition and Dietetics has great ideas on Easy Breakfasts for Kids to Make:   

• Cheese slices on whole wheat toast, 100% juice
• Whole grain Cereals, milk, banana slices
• Peanut butter on whole grain toast, waffle, or rolled inside a wheat tortilla, tangerine
• Fruit � bananas, strawberries, raisins � instant oatmeal and milk
• Cold pizza 
• Apple and cheese slices on graham crackers or whole wheat crackers
• Yogurt, fruit    

 5.  Sit Less, Move More �  In the book, The Healthiest Kid in the Neighborhood, Dr. Sears has an excellent recommendation:  �Time Sitting = Time Moving� .  He suggests kids earn their TV, video, screen time.  30 minutes of exercise earns 30 minutes of screen time.   Many studies have found that many Americans don�t necessarily eat too much but they move too little. 

So, what small changes can you make in your family to eat healthier?  Small changes can add up to a healthier you and healthier kids.

Sources:  Live Better , Do Famiy Meals Really Make a Difference?   Image Source:  Family Meals