Every mother has a tale about her child refusing to eat fruits or veggies. The struggle between kids and a platter of fruits and vegetables is as ancient as time itself. Fruits and vegetables that are colourful and crunchy are a vital and delightful element of your child’s diet. Essential nutrients are found in both vegetables and fruits and are necessary for their health, growth, and development. If you are having trouble encouraging your kids to eat their vegetables and fruits, here are 6 easy tips and tricks along with 8 healthy recipes for your picky eaters. (7 Health foods for kids daily nutrition)

6 tips and tricks to make kids eat veggies and fruits

1. Keep exposing children to veggies and fruits

It is easy to become disappointed if your child refuses to eat a vegetable or fruit, especially if you have tried multiple times with no success. Even yet, if you keep presenting the same vegetable or fruit, they are likely to try it eventually.

Keep portion amounts and preparation techniques in mind when introducing your kid to a new veggie/fruit or one they have not tried before. To avoid being turned off or overwhelmed by a whole dish, start with a tiny piece, such as one or two pieces. To entice children to try veggies or fruits, they need to be exposed to them regularly. Even if your child initially rejects a vegetable or fruit, try again with the same or alternative preparations. (10 Amazing health benefits of bottle gourd/ lauki)

2. Mix veggies and fruits into their favourite meals

What’s impressive about veggies and fruits is their versatility. Vegetables and fruits may be made more appealing by including them in your toddler’s favourite dishes. If your child enjoys pizza, idli, dosa, khichdi, noodles, paratha, pasta or scrambled eggs, consider adding chopped or shredded veggies to these recipes. (7 health benefits of carrot for kids)

3. Hide vegetables and fruits in ways your kids will not recognize.

Do not give up if your children refuse to eat a vegetable or fruit. One of the best parts about vegetables and fruits is how readily they can be incorporated into recipes, often in unnoticeable ways. The possibilities for incorporating vegetables into meals are nearly limitless. Vegetables may be hidden in sauces and dips by mixing them with other ingredients.

Almost any vegetable or fruit may be used to produce veggie or fruit-loaded smoothies and soups. Another method to increase your toddler’s veggie consumption is to add shredded carrots, broccoli or cauliflower to pizza. Also, try adding spinach, shredded carrots, mashed sweet potatoes or beets, and berries, apples, bananas or peaches to pancakes, cookies, or muffins.

4. Involve them in the shopping and meal preparations.

If you can bring your children to the grocery store, spend some time familiarising them with vegetables and fruits. Discuss with them the name of the vegetable or fruit and how it tastes.

In addition to shopping, have your children assist you in the kitchen or observe you while you make meals. Before the meal, give your child an option between two vegetables/fruits or ask how they want their vegetables cooked. You may ask them to add a few veggies or fruits during preparations and it is one of the great ways to grow their comfort level with vegetables and fruits.  (Kids nutrition: 5 reasons for poor nutrition)

5. Make it fun-filled

Other meal factors, rather than the veggie or fruit itself, might impact a child’s desire to eat them. If your child refuses to eat veggies/fruits that have been sliced or diced, try cutting them into stars, hearts, or other shapes instead. Serve them in brightly coloured bowls or plates. Make meals more enjoyable by using brightly coloured dishes, entertaining cutlery, and veggies and fruits chopped into various shapes.

6. Be a good role model

Have you ever wondered why kids are so picky when it comes to vegetables and fruits? The solution is straightforward. If you enjoy tasty foods, your child will as well. Serve fruits and/or vegetables often, particularly at each meal and snack. Allow your children to observe you making healthy food choices and eating your veggies and fruits. Do not force them but make it enjoyable. 

What is the right amount of fruits and vegetables for the kids to consume?

Providing your child with fresh fruits and veggies daily can help them stay active and healthy. Continue to provide your child with healthy recipes of fruits and veggies daily, rather than simply the ones they prefer.

According to USDA recommendations, the serving size of fruits and vegetables is determined by age. However, 1 cup of vegetables and fruits is the recommended serving size for children aged 2 to 6. Serving sizes for children also vary depending on their appetite and degree of activity. Remember that any amount is better than none, and continually look for opportunities to add more. (2 ways to add nutrition to your kid’s food while travelling)

8 Nutritious and healthy recipes for introducing fruits and vegetables

The best approach to include vegetables and fruits into a child’s diet is to incorporate them into their favourite meals. Apart from that, you could discover new methods to sneak them into meals in an unnoticeable, delicious, and wholesome way. Here are 8 nutritious and healthy recipes for including fruits and vegetables in the child’s diet.

healthy Recipes to sneak/hide vegetables

Check out these 4 healthy recipes which are an easy way to hide veggies in classic or homemade Indian dishes.

1. Beetroot idli

1 beetroot idli – 80 calories
Additional nutrition benefits 
(1 serving of Iyurved’s Daily Nutrition Veggies and Dal powder gives 35.24 calories with 2.06g of protein).

Check 6 Best immunity boosting drinks in winter for kids

2. Pumpkin pancake

1 Pumpkin pancake – 185 calories
Additional nutrition benefits 
(1 serving of Iyurved’s Daily Nutrition Veggies and Dal powder gives 35.24 calories with 2.06g of protein).

3. Carrot and broccoli pasta

You may add 1 tbsp of Iyurved’s Daily Nutrition Veggies and Dal powder to the pasta while it is being cooked or to the cooked pasta when serving your child.

1 cup –  209 calories
Additional nutrition benefits 
(1 serving of Iyurved’s Daily Nutrition Veggies and Dal powder gives 35.24 calories with 2.06g of protein).

Check 5 easy pasta recipes with vegetables hidden inside

4. mixed veggies CHEESE paratha

You may add Iyurved’s Daily Nutrition Veggies and Dal powder to the paratha dough.

1 Mixed veggie cheese paratha – 166 calories
Additional nutrition benefits 
(1 serving of Iyurved’s Daily Nutrition Veggies and Dal powder gives 35.24 calories with 2.06g of protein).

HEALTHY Recipes to sneak/hide Fruits

Check out these 4 healthy recipes which are an easy way to hide fruits in classic or homemade Indian dishes.

1. BANANA AND APPLE MUFFINS

1 Banana and apple muffin– 106 calories
Additional nutrition benefits 
(1 serving of Iyurved’s Daily Nutrition Veggies and Dal powder gives 35.24 calories with 2.06g of protein).

Check 12 nutritious and healthy food recipes for kids

2. Ragi banana pancake

You may add Iyurved’s Daily Nutrition Veggies and Dal powder to the batter.

1 Ragi pancake – 230 calories
Additional nutrition benefits 
(1 serving of Iyurved’s Daily Nutrition Veggies and Dal powder gives 35.24 calories with 2.06g of protein).

3. Mango milkshake

1 cup – 170 calories
Additional nutrition benefits 
(1 serving of Iyurved’s Daily Nutrition Veggies and Dal powder gives 35.24 calories with 2.06g of protein).

Check 8 healthy and creamy recipe of smoothies and milkshakes

4. Watermelon paratha

You may add Iyurved’s Daily Nutrition Veggies and Dal powder to the paratha dough or spread 1 tbsp over the paratha while serving.

1 watermelon paratha – 125 calories
Additional nutrition benefits 
(1 serving of Iyurved’s Daily Nutrition Veggies and Dal powder gives 35.24 calories with 2.06g of protein).

Check 11 proven foods for proper digestion

It might be challenging to encourage your youngster to eat healthy recipes of veggies and fruits, but it is doable. Even if your youngster rejects a vegetable or fruit on the first attempt, don’t let this deter you from feeding it again later, maybe in a different way. Even if you use some of the suggestions on this list, it may take time for your child to eat more vegetables or fruits. It’s important to remember that many parents have challenges when it comes to feeding their children. Every meal is a new chance!

PRODUCTS:

Make it EASY to feed a daily dose of vegetables, greens, dal, and prebiotics. 1 serving of Veggies and  Dal powder equals 30-50g of fresh food. Helps to provide daily nutrition for Immunity, Brain, Digestion, Bones, Healthy Weight, Height, Eye health and Growth. Get yours now!

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