How to get children to eat fruit and vegetables

The consumption of fruit and vegetables among the little ones can become a point of conflict, either because of its flavor it is more acidic, because of its sometimes fibrous texture or because it has to be washed and / or peeled before eating it. The World Health Organization (WHO) recommends a consumption of at least five daily servings between fruits and vegetables, since they provide exclusive nutrients such as vitamin C, fiber, antioxidants ... all beneficial to health due to their ability to stimulate the immune system, improve cholesterol metabolism, reduce hypertension ...

Despite the fact that the recommendations are shared by all health professional bodies and associations, reality shows that they are not put into practice. According to data published by Clinical Nutrition and Hospital Diet, only 5.2% of children eat three or more pieces of fruit a day, and 30.2% take two servings of vegetables, both well below the servings recommended.

Studies also show that with age the consumption of fruits and vegetables tends to decrease, so it is important to establish correct eating habits during childhood, both at the family and at the school level. Food habits and preferences are formed during childhood, if we get children to eat fruit and vegetables daily in adequate amounts during childhood, it is very likely that they will maintain these habits into adulthood.

Practical tips for children to eat fruits and vegetables

• "Lead by example": Children learn by imitation, so we adults are a mirror in which the smallest of the house look at themselves. If we don't eat fruit they won't either.
• Accessible fruits and vegetables: children should have easy access to fruits and vegetables, in addition to being visible to encourage their consumption. Having a Platter on the kitchen table with pieces of seasonal fruit is an excellent idea.
• Presentation: the varied shapes and different colors are very attractive to look at. Presenting a plate with different colored vegetables or fruit cut into cubes creating shapes or punctured on toothpicks is more attractive than a plate of all vegetables of the same color or a piece of whole fruit alone.
• Combine food: To make the dish more tasty, vegetables with cereals can be combined in the same dish, for example whole wheat spirals with vegetables. You can also combine the fruit with other foods to enhance its flavor, such as cheese with apple, yogurt with strawberries or toast with banana.
• Seasonal fruits and vegetables: We must offer mostly seasonal fruits, since in addition to having more nutrients because they are grown in the optimal period, they also have more smell and more flavor, which makes them more delicious on the palate.
• Do not use food as a reward or punishment: interferes with the learning of correct eating habits since positive or negative connotations are given to food.
• Do not force to eat: Demanding to eat is never a good option, whatever the food, since the child is likely to associate it with a negative situation. You can offer the plate or the fruit and insist, but if you do not want to try it on another occasion, if the adult eats what the child did not want, it tends to create curiosity in the child and unleash the desire to imitate, and it is likely that another time if you want to try it.
• Respect their tastes: having such a wide range of fruits and vegetables it is ridiculous to try to force the child to eat a food that he does not like. If you eat other fruits and vegetables, we don't have to insist on those that, for example, we adults like.
• Eating as a family: Meals, when made with the family, are a good time to share and set an example. There are several studies that show that children who eat with relatives consume more fruits and vegetables than children who eat alone.
• Promote the child's participation with food: teach how to cut fruit, go shopping at the greengrocer, let them choose the fruits they want, prepare cans with the little ones ... these are tasks that make the child feel integrated in family decisions and participate, so they will be more predisposed to taste foods that you have chosen or that you have been able to prepare.

• Studies show that with age the consumption of fruits and vegetables tends to decrease, so it is important to establish correct eating habits during childhood, both at the family and at the school level.
• Children learn by imitation, so adults are a mirror in which the smallest of the house look at each other. If we don't eat fruit, they won't either.
• Only 5.2% of children eat three or more pieces of fruit a day, and 30.2% eat two servings of vegetables. Both figures are well below recommended.

Monica Carreira

Diploma in Human Nutrition and Dietetics Master in Pediatric Nutrition