Coaxing Kids to Eat
Fruit and Vegetables

How can I get my kids to eat more fruits and vegetables?


As the mother of three young children, I can appreciate what a challenge it is getting kids to eat fruits and vegetables--especially in the winter. (Children don't love turnips and brussels sprouts.) Here are a few strategies that have worked well for my family:

1. Expand your fruit and vegetable repertoire. Look beyond peas and carrots and offer a variety of tasty fruits and vegetables such as kiwi, mango, papaya, pea pods, jicama and mashed sweet potatoes. There are so many to choose from that you're sure to find some they like.

2. Get cooking. Look for new ways to prepare and serve vegetables. Stir-fry green beans with a pinch of oregano; steam frozen mixed vegetables and add a dash of soy sauce; lightly boil broccoli in chicken broth and sprinkle with lemon pepper. If your child likes ketchup, offer ketchup as a dip for broccoli. And what child could resist crunchy baby carrots served chilled and with a yogurt dill dip?

3. Pique their interest. Let them plan and grow their own vegetable garden, pick their own apples or pears in an orchard, or investigate the origin of different fruits and vegetables at the library or on the Internet.

4. Be a good role model. If you eat vegetables, so will your children.

5. Let the kids give you a hand. Get your children involved in the food preparation, and chances are they will be interested in eating what they cook. Have them peel bananas, shuck corn, or scoop watermelon into balls. Here are a few quick recipes you can make with your kids:

TROPICAL FRUIT SALAD

Ingredients

2 cups seedless red grapes
1 cup cubed, peeled papaya
1 cup sliced carambola (star fruit)
3 kiwi fruit, peeled and sliced
3 tbsp. lime juice
2 tbsp. honey
1 cup sliced banana

Directions

Combine grapes, papaya, carambola and kiwi in a bowl; toss gently. Combine lime juice and honey in a small bowl, stirring with a whisk until blended. Pour over fruit; toss gently to coat. Cover and chill. Just before serving, add banana; toss gently. Makes 6 to 8 servings.

CORN SALAD

Ingredients

1 16-ounce can black beans, drained
1 10-ounce can corn kernels, drained
1/2 green pepper, chopped
1/2 red pepper, chopped
2 green onions, chopped
1 tbsp. corn oil
2 tbsp. lime juice

Directions

Toss together all ingredients. Cover and refrigerate. Makes 10-12 servings.