Making Fruits and Veggies Fun

Easy tips for getting kids to eat vegetables and fruits

By Alana Gold, Registered Dietitian

Is getting your kids to eat their veggies a constant battle? Are you fed up with chasing them around the house when they wont sit down for a healthy meal? Although parents are often worried about their 'fussy eaters', Truestar is here to offer you ways to get your kids to eat and maybe even actually like vegetables and fruits!

The problem
Fruit and vegetable intake among children is definitely low. Data from the Continuing Survey of Food Intake by Individuals, 1989-1991, showed that only 20% of pre-school age children consume the recommended five to ten servings of fruits and vegetables daily.

Diets rich in a variety of vegetables and fruits are full of disease-fighters such as anti-oxidants, phyto-chemicals, vitamins, minerals and fiber. Eating five to ten servings a day can help protect against disease such as heart disease, stroke and cancer. As a rule of thumb, if it fits into your hand, youre getting about one serving. Examples from the Food Guide include: one medium sized fruit or vegetable, ½ cup of unsweetened juice, one cup of salad, ½ cup of canned or frozen fruits and vegetables and ¼ cup of dried fruit.

Tips for Parents:
1. Get your kids involved with food selections and cooking. Give them two or three healthy options to choose from for meals and snacks, as kids love to be able to make their own decisions. Also, let them choose a healthy meal and have them help you prepare it. Kids love to eat things that theyve had a hand in cooking.

2. Offer your kids a taste of new fruits and vegetables. Sometimes a child will refuse to eat it the first time but will then try it on the second or third offering. If after trying a new fruit or vegetable two or three times and your child still doesnt like it, move on to new ones. This makes trying new foods less scary for them.

3. 'Do as I do' should be the saying around the dinner table not 'Do as I say'. Children learn behaviours by watching what grown-ups do. Modeling healthful eating habits including fruit- and vegetable-rich plates is a great way to make sure your kids develop healthy eating habits. If you eat your greens, most likely they will too!

4. Make eating fruits and vegetables convenient for kids. Chances are if these foods are tucked away deep in the fridge, unwashed or uncut, they will grab a more convenient option, such as chips or cookies. Place fresh fruit or sliced veggies and dip on the counter around snack time. For more tasty and healthy snack ideas, visit www.truestarhealth.com.

5. Kids love to have fun so why not make eating fruits and vegetables fun! Chop fruits and veggies into different shapes and sizes. You need to use your imagination when preparing healthy snacks for kids.

6. Add fruits and vegetables to your kids favorite foods. Examples are:
a. Add fresh fruit such as bananas or berries to your kids favorite morning cereal.
b. Fancy up sandwiches or pizza with a variety of different veggies.
c. Add vegetables such as broccoli, spinach or kale into pasta sauces, stews, soups and stir-fries.
d. Mix fruit, dried or fresh, into cookie, muffin or bread mixes.
e. Kids love milkshakes so make a healthy version at home. Simply add soymilk, fruit, protein powder and flax or nuts into a blender. See below for Truestar Kids Creamsicle Smoothie.
f. Alter your kids favorite mashed potatoes by adding in cooked carrots or squash. Kids will love them for their bright orange colour and sweet taste.
g. Add a lowfat dip to veggies.

Help keep your children healthy with Truestar nutrition, exercise, supplements, attitude and sleep plans for kids!

Truestar Kids' Creamsicle Smoothie

15 grams of Designer Whey French vanilla protein powder

6 fl oz vanilla soymilk

3 fl oz orange juice

½ medium banana

1 tsp flaxseed oil



www.truestarhealth.com