How to get children to eat everything

In fact, the World Health Organisation (WHO) recommends eating five pieces of fruit and vegetables each day, although some research increases this to seven. But, despite expert advice, few people include these foods continuously and in a varied way in their diets. And, when we are talking about children, it’s even more difficult to meet this recommendation. To achieve this goal, or at least get close to the amount recommended by nutritionists, we can use some tips, almost without realising, that will increase the consumption of these foods among boys and girls.

Tips to get little ones to eat vegetables

Vegetables are probably the food that children find most challenging to eat. They don’t usually like their flavour or texture, but they are essential for their growth. That’s why we must insist and come up with original ways to ensure children receive all of the vitamins, minerals and fibre they contain. The key is to use our imagination to make attractive, colourful and fun dishes.

Here we give you some tips!

• Introduce a variety of preparation methods: vegetables can taste very different depending on how they are prepared. Try offering them raw, cooked, roasted or steamed to know which way your children prefer them.
• Combine them with other foods they like: mix the vegetables with foods they already enjoy. You can add spinach to an omelette, grated carrot to pasta sauce or prepare mashed cauliflower with mashed potatoes.
• Make purées and soups: purées and soups are an excellent way of incorporating lots of vegetables to children’s diets without them realising. You can make vegetable soups or add courgette and grated carrot to soup.
• Involve them in the cooking process: as with fruit, let children help you to wash and prepare vegetables. This can awaken their interest in trying what they have cooked.

Tips to get little ones to eat fruit

Introducing fruit into children’s diets can be a challenge; but, just like vegetables, there are strategies you can use to attract little ones to these healthy foods.

• Make it fun: cut the fruits into fun shapes or create figures with them. Use a cookie cutter to make stars, hearts or animals. Another eye-catching option is to make skewers.
• Serve fruit as a snack: rather than offering
  sweets or processed snacks, always have fresh fruit that is ready to eat at home. Strawberries, bananas and applies are ideal for eating between meals.
• Make smoothies: fruit smoothies are an excellent way of incorporating more fruit into our children’s diets. You can mix different fruits with yoghurt or milk to make delicious and nutritious smoothies that they will love.
• Be a good role model: children copy what they see.  If they see you enjoying fruit, they are likely to want to try them.

What do I do when my child doesn’t want to eat?

For children who refuse to eat in general, there are some tips that may help you to improve their attitude towards food.

• Establish routine for meals: having a regular timetable for meals and snacks may help children to be more willing to eat when it’s time to.
• Make mealtimes pleasant: avoid fights and stress during mealtimes. Create a relaxed and positive atmosphere where children feel comfortable and without pressure. You can also switch off the television and other electronic devices so children can concentrate on eating and enjoy their food.
• Offer small portions: children sometimes feel overwhelmed by large amounts of food. So it’s best to serve them small portions and let them ask for more if they are still hungry.
• Be persistent: children sometimes need to try a food several times before they like it. Don’t be discouraged if they reject vegetables at first. Keep offering them vegetables in different ways and times of the day.
• Plan menus: establish a weekly menu to offer your children varied and balanced meals. Take care not to repeat the same foods regularly. For example, if children have school lunches, include different foods on your menu at night. With these tips and a little patience, you can help your children to develop healthy food habits that will last a lifetime.