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5 fun ways to make your kids enjoy fruits and veggies

Nutrition & Wellbeing

How to delight even the pickiest eater into enjoying healthy fresh foods

Whether you have children or not, you probably know how reluctant children can be when it comes to eating healthy meals. And with the added stress of being still more [[localize as needed in the market]] at home, mealtimes may feel even more like a battleground than usual. Fruit and vegetables are losing out more often than we would like to admit, given the concerted resistance of our offspring - especially after a long day. It’s easy to chuck a frozen pizza in the oven when you’re exhausted from work and home-schooling. But it doesn’t have to be that way. With a little creativity, you can turn the tables and make brussels sprouts tempting for your children - even without being served in a lake of ketchup. If your children are generally good eaters, but just don't like certain fruits and vegetables, here are five great tips to make make your kids love eating healthy food more.

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Eating a variety of fruits has never looked so good!

1. Eat the rainbow

Adults know that eating foods in a variety of colours means your body benefits from a range of vitamins, minerals and antioxidants. Kids, on the other hand, don’t care much for nutritional facts. So, to get yours to appreciate a variety of healthy food, why not focus on colour? It’s a fun and natural way to make food more appealing. Besides, what could be more fun than literally eating a rainbow!

Take a bunch of colourful fruits, such as strawberries or raspberries for red, apricots or mandarins for orange, pineapple or bananas for yellow, green grapes or kiwis for green, and blueberries or deep red grapes for purple. Place them in the shape of a rainbow and, voila, watch your kids’ excitement as they eat each fun colour.

2. Make food interactive

Children love to play with their food, so use it to your advantage. A super-easy and non-time-consuming way to achieve this is with veggie kebabs and a tasty sauce to dip them in. Take some fresh crispy carrots, capsicum and celery, stick them onto a skewer and accompany them with a fun healthy dip, such as homemade guacamole or hummus. Your kids will have a blast pulling their kebabs apart and dipping them.

3. Make fun faces

Making a face out of vegetables is funnier than you might think. Try using broccoli for hair, mushroom slices for ears, cucumber pieces for eyes and carrot sticks for a smile. Ready to step it up a notch? Challenge your kids to create a monster, a princess or their own self-portrait. There are endless ways to have healthy fun. Top tip: Use a plain wholegrain wrap spread with cream cheese as a canvas. Once the vegetable faces are prepared, make a fun game to eat them. Give your kids eating prompts such as, “It’s time to eat his/her ears!” or, “Now we need to eat his/her hair!” The excitement will help your kids gobble up their vegetables in no time.

4. Deep freeze

Frozen vegetables and fruits can take the pressure off parents and kids by allowing you to serve a very small portion of veg frequently without worrying about it going to waste or the veg going off in a couple days. Studies show that kids are more likely to eat fruits and vegetables after repeated exposure of around 8 to 10 times. If you child doesn’t like broccoli, try serving just one or two florets at dinner a couple times a week and not making a fuss whether it’s eaten or not. Eventually, they will most likely come around to it.

5. Smooth operator

Try blending frozen fruits and vegetables into a smoothie to increase your child’s fruit and veggie intake. Let them choose two fruits, a small vegetable and blend with yogurt or milk. Here are a few ideas. Blend 1 cup of milk with one small banana, ½ cup of fresh or frozen fruit (berries, mango, apple or kiwi work well) with ½ cup of vegetables (frozen spinach, roasted sweet potato or frozen chopped cauliflower). Blend until very smooth and serve right away.

A little tasty help

Even if these little tricks work and if your children are good eaters, they can still have nutritional gaps. In fact, most children in industrialized countries eat less than the recommended amount of fruits and vegetables, which means that they don't get the important nutrients they need every day. NUTRILITE Kids products help to close these gaps. For example, NUTRILITE Kids Omega-3 chewable tablets are soft chews with a delicious mixed-fruit taste that kids will look forward to eating every day! The soft chews contain a combination of high-quality ingredients and fish oil from sustainable sources. And remember, the omega-3 fish oil food supplement helps support the normal growth of your children's bones in a delicious way with vitamin D.

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