Children’s diet – fruit and vegetables

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Colourful and crunchy fruit and vegetables are an important and enjoyable part of your child’s diet. Both vegetables and fruit contain essential nutrients that are important for their health, growth and development. If you eat and enjoy fruit and vegetables together with your children every day they will usually follow your example.

Children learn by example

Most babies eat fruit and vegetables as one of their first solid foods. After the first year, you may notice your child is more fussy with food as they become more independent eaters. Often this fussiness with food includes fruit and vegetables.

Parents may worry if their child starts to eat less fruit and vegetables from time to time, but usually it causes no harm. It is not possible to force children to eat more fruit and vegetables. The best way is for parents to enjoy fruit and vegetables as a daily part of your whole family’s diet. It may take time, but this is how children learn best. So keep trying.

The benefits of fruit and vegetables

There are many reasons for everyone to enjoy eating a wide variety of vegetables and fruit. Vegetables and fruit provide important vitamins such as vitamin C and folic acid. They also have other plant substances that are thought important to help reduce the risk of some cancers and heart disease.

Any amount is better than none

All Australians are encouraged to eat two fruit and five vegetables daily, but many children and adults do not. Sometimes children may expect ‘tastier’ high fat and sugar snack foods instead. Perhaps parents give up offering vegetables or fruit because it seems children often leave these on the plate or in the lunchbox.

Continue to offer your child a variety of fruit and vegetables every day, and not just the type they like. Children’s serving sizes may be small and depend on their age, appetite and activity levels. Remember any amount is better than none and always try to find ways to include more.

Encourage your child to eat more fruit and vegetables

If you follow healthy eating habits, your child may eventually follow your lead. Keep offering fruit and vegetables in a variety of ways, as children are more likely to eat what is familiar to them. Never assume your child dislikes a particular fruit or vegetable. The next time you offer it may be the day they decide to try it. Children’s tastes do change with age.

The five steps to success include:

  • Involving your child in food preparation and planning
  • Enjoy fruit and vegetables
  • Presentation
  • Include fruit and vegetables wherever possible
  • Keep trying.
  • Involve your child in food preparation and planning

    Suggestions include:

    • Involve your child in choosing which fruit or vegetables they would like.
    • Take your child fruit and vegetable shopping and let them see, smell and feel the fruit and vegetables with you.
    • Ask your child to draw a picture and describe the food to you.
    • Let your child help wash and prepare fruit and vegetables. Use this opportunity to explore new colours and shapes.
    • Encourage their skills by letting them make a simple salad to serve themselves.
    • Count out grapes or berries together into a bowl.
    • Grow some vegetables or herbs in the garden or pot. Let your child water and nurture the plant.
    • Enjoy fruit and vegetables

      Suggestions include:

      • Remember to enjoy meals together with your child whenever possible. If your child sees you eating and enjoying a wide variety of fruit and vegetables, they are more likely to join in.
      • Sometimes a child may prefer their vegetables raw rather than cooked.
      • A child may refuse new foods if mealtimes are stressful, so try and focus on the positives about the meal and avoid arguments.
      • Presentation

        Suggestions include:

        • Keep a bowl of fresh fruit handy. Keep some vegetables such as peas, cherry tomatoes, baby carrots and mushrooms in the fridge to grab for a quick snack.
        • Make vegetables and fruit look great on the plate. Serve different coloured fruit and vegetables, chop them up for a change or serve them on a special plate.
        • For reluctant eaters, try a new fruit and vegetable once a week.
    • Include fruit and vegetables wherever possible

      Suggestions include:

      • Include vegetables and fruit in a range of ways and with most meals and snacks.
      • Rather than searching for new recipes, try to increase the variety or amount of vegetables added to your favourite family recipes such as pasta sauces, soups or stir-fries.

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