Fruit and vegetables: set a good example and make it fun
Lead by example. If you want your child to eat fruit and vegetables, make sure they see you enjoying fruit and vegetables every day too.
Make meals fun. Pretend that mashed potato is ‘glue’ for other vegetables. Or let kids dip spoons of potato mash into piles of cooked peas, corn, diced carrot and other vegetables.
Vegetables: get them in wherever you can
Get more nutrients into your child’s diet by adding vegetables to favourite foods. For example, add grated carrot and zucchini to bolognaise sauce.
Kids love burgers, so add vegetables to meat patties. Try peas, corn, diced celery, finely chopped broccoli, or grated pumpkin or carrot. Or have vegetable or chickpea patties sometimes.
Make fruit and vegetables kid friendly
Thinly sliced fruit and vegetables are easy for kids. For young children, cook, grate or mash hard foods like carrots and apples. Check bananas to make sure you can easily break off their tops. Choose small mandarins with loose skin – these are easier to peel.
Make a fruit rainbow using cut up fruits of different colours, like strawberries, melons, kiwifruit, pineapples, oranges and blueberries. Encourage children to try each fruit on the rainbow.