How to Get Kids to Eat More Vegetables and Less Sugar

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How to Get Kids to Eat More Vegetables and Less Sugar

Candies and cookies are great to taste, but these are not good for our health; especially for your children. Give them lots of vegetables by following some tips below!

Most kids love cakes and other sweets, but they are not willing to eat vegetables. It seems that “fruits” and “vegetables” terms do not stay in their mind. They often ignore these healthy foods whenever they have the chance to say no. However, as parents, you should help them consume those because of their physical and the mental health. To do that, you need to apply some tricks.

It is a hard journey to let your children love veggies

Know how many servings  of vegetables your kids need per day

Basically, your kids do not need more vegetables than adults, so you don’t have to get them a full bowl of veggies. You should give them the right portion for their ages daily. Here are some examples:

  • From 1 to 2 years old: about 1 cup of vegetables per day
  • Between 2 and 4: one cup and a half per day
  • From 5 to 8: from 2 to 2 and a half cups
  • Between 9 and 14: two cups and a half each day
  • From 15 to 18: around 4 cups per day

How to count a cup of vegetables? You just need a cup of raw veggies or vegetable juice or around 2 cups of uncooked leafy greens could become a cup of the vegetable group.

How to help your kids love vegetables rather than candies and cookies

Let them know the importance of vegetables and fruits

When you want to say something that is crucial, you should prove it. You cannot simply say that vegetables are good for their health because they do not understand how and the reason. Everything they know is their tastes and veggies are horrible!

In this case, you can cook vegetables with your toddlers and let them try the taste of veggies while cooking. With 1-year old kids, you should find out some short stories and tell them that someone in these stories does not eat veggies and how bad their health is. Or you should create a game that makes your kids need to use vegetables.

Boost the experiences

Apart from educating the importance of eating vegetables, you should help them get more experiences with these. This method is a wonderful way for toddlers as they can discover more about our world with vegetables and fruits. Experiences always stay longer in our mind and kids are no exception.

You should take time to find out some classes or events that talk about vegetables such as the local organic farming club or getting them to help with the gardening at home. Searching some videos about how vegetables are grown  on the Internet and enjoying these with your kids on the weekend is also a good idea.

Plan the time to eat vegetables

In general, children should eat every 3 or 4 hours per day. It means that they need to have 3 main meals, 2 slight snacks, and many fluids. If you follow this routine, their diet will be balanced and they will not be bored.

In their meals, you should mix vegetables with other foods and some of their favorite ones to attract them. When they do not eat vegetables in some meals, you should add to their next snacks with some dry fruits or veggie juice.

Do not propel them to finish vegetables in their daily diets

One of the largest misapprehensions among parents is that pushing their kids to finish their meals with a food they do not like.

This will make them change their behaviour immediately. Nonetheless, punishing them can make a side effect that they will have negative experiences and bad feelings with eating time. Instead, you should encourage them to eat vegetables and finish their meals. Be patient!

Try to give more colors in their food plates

Do you know that your kids love colorful foods? Even if you have picky eaters, this is a great reaction to them and it will surely attract them to try! So, you should add more colors to their food plates by putting more vegetables and fruits as well. Hide all candies and cookies!

Make sure their meals are good-looking

Find out more menus with veggies and fruits

If your toddlers do not like salads very much, this will be the time to help you make other menus to appeal them. Go to the Internet and get more sources from experts and other parents. They will give you a lot of secrets.

Make a small contest

Kids also love competition like us. You can make a small contest in some of their meals by finding other kids to compete with yours with vegetables and fruits. Show them rewards when they complete their mission such as a weekend picnic, a new toy, etc. Be creative!

Decorate foods on their plates

Some parents do not know that their kids love their food decorated on their plates. Toddlers love their foods to be separated around their plates. You can make some different cartoons through vegetables and fruits, then put these on their plates.

Never comparing

When feeding them, do not compare your kids to others as they hate it! This also will make them have bad feelings about you and other children. Additionally, this will become a negative point of view for their mind when they are adults.

Consume juices more

Do not allow your kids drinking soft drinks and other high sugar beverage. Instead, you should make more fresh juices with vegetables and fruits.

Make vegetable or fruit snacks

There are lots of snacks available out there on the market, but do not purchase those! You can make some vegetable or fruit snack for them in their slight snacks. Also, you should not eat junk foods because your kids will copy you.

Create veggies snack – why not?

Final Words

If your kids do not love vegetables and fruit like other toddlers, you still have the chance to treat this issue. You just need to follow the tricks above to keep you on track and be patient on this journey!


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Comments (2)

  • Teresa Reply

    My kid loves eating fruits but not vegs. For her, fruits are sweet and vegs are bitter. Any recipe to fix the problem? Thanks in advance xx

    November 21, 2018 at 1:54 pm
    • Ann

      Hi Teresa,

      Thank you for your question. It’s quite a common problem for many mums actually. I’d suggest you mixing fruits with vegetables where you can. For example, you can slice apples or pears and put them in vegetable salads. When you make a vegetable stew, you can put in some lychees or apricots too. Let me know how you go 🙂

      January 2, 2019 at 8:11 am

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