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Ensuring a balanced diet for our growing children is essential, but we know that convincing young eaters to get enough fruit and vegetables can be a challenge. Bright colors, varied textures and new flavors can sometimes put them off. On average, it is necessary to present a food to a child between 10 and 15 times before he accepts it. Here are five simple, easy-to-implement tips to encourage your kids to enjoy fruits and vegetables more in a fun way.

Children are naturally drawn to things that are visually stimulating. Present fruits and vegetables in a colorful and attractive way. You can create fun plates by arranging food of different colors in the shape of smiles, animals or geometric patterns. Divided trays are handy for separating foods and encouraging kids to explore different options.

Children are more likely to eat foods they have helped prepare. Invite them to participate in the preparation of meals by washing, cutting or assembling fruits and vegetables. This sensory experience can encourage them to be more curious and open to trying the foods they have handled. If you have a vegetable garden, involving them in the harvest can be a rewarding experience.

Explore new recipes that incorporate fruits and vegetables in creative ways. For example, make colorful smoothies by blending fruit with mild-tasting green vegetables, such as spinach. Carrot muffins, vegetable pizzas, and pastas with vegetable-based sauces are all options for discreetly incorporating these foods into their diet.

Offer healthy and convenient snacks by cutting fruits and vegetables into easy to nibble pieces. Carrot sticks, cucumber slices and cut fruit are perfect for little hands. Also, pair these snacks with dips like hummus, yogurt, or cheese sauce to add a splash of fun.

Children are often influenced by the behavior of the adults around them. Set an example by regularly consuming fruits and vegetables yourself. Share family meals where vegetables are highlighted and avoid negative comments about these foods. The more your children see you enjoying these foods, the more likely they will be to try them.


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