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

Dr. Michael Roizen answered:

If your kids are about as interested in broccoli and eggplant as they are in math homework (in other words, not), these parent-tested strategies can boost the produce quotient without a food fight:

Eat them yourself. When parents eat their veggies, kids do, too. They're hard-wired to mimic what you do: Monkey see, monkey do.
Keep on offering them. Pack red pepper strips or broccoli in lunches. Add sliced kiwi or mango. If they come home untouched, don't flip out. Just do it again and again. It can take 10 to 15 "introductions" for a youngster to try -- and like -- a new food.
Invite a friend of your child's over who likes veggies -- your guy may model the friend's behavior.
Don't force the issue. High-pressure tactics make dinnertime a downer and can turn your child off to the brussels sprouts you've finally learned to love.

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If your kids are about as interested in broccoli and eggplant as they are in math homework (in other words, not), these parent-tested strategies can boost the produce quotient without a food fight: Eat them yourself. When parents eat their... More

Dr. Stephanie Walsh of Children's Healthcare of Atlanta answered:

Your child will likely eat more fruits and vegetables if they see you eat them. You must model the behavior and enjoy doing it. Ways that you may get your child to eat more fruits and vegetables include blending vegetables and adding them to baked goods, casseroles, meat dishes and in soups and sauces. Fruits can become more attractive if blended to make smoothies, if added to cereal or dipped in yogurt or dressings. The idea is to be creative, patient and have fun.

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Your child will likely eat more fruits and vegetables if they see you eat them. You must model the behavior and enjoy doing it. Ways that you may get your child to eat more fruits and vegetables include blending vegetables and adding them to baked... More

Mel Mueller - Sharecare Fitness Expert answered:

The best way to do this may be to limit their options. Have snack options limited to fruits and vegetables and low calorie snacks. This way they will get used to choosing them. You can also hide fruits and veggies in their regular food by adding peas to their mac & cheese, for example. Kids also love to eat celery filled with peanut butter. There are also juices that have a combination of fruits and veggies. Let them have fun with their veggies. Edamamme is kid friendly because they love squeezing out the beans and love the way they taste as well. Making fruit skewers is always a fun way to present fresh fruit and the kids love to build them! Remember, that kids learn by example. If they see you eating fruits and veggies instead of chips, they will model after your behavior. By being a good example and allowing them to have fun - fruits and veggies will be a staple in your house.

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More Related Answers from Mel Mueller - Sharecare Fitness Expert

The best way to do this may be to limit their options. Have snack options limited to fruits and vegetables and low calorie snacks. This way they will get used to choosing them. You can also hide fruits and veggies in their regular... More

Doreen Rodo answered:

5 tricky ways to get your child to eat fruit:

Wash it and leave it on the table at eye level.
Cut Fruit cubes and put them on a plate with a little vanilla yogurt in the center. If your kids are older, use toothpicks-it will make it seem like an appetizer.
Serve unsweetened applesauce, salad or cut up vegetables at supper along with a vegetable that you know your child will eat.
Keep a cooler of Mott's Healthy Harvest fruit cups or other fruit cups(not in heavy syrup) in the car for between school and practice.
Start eating a banana and ask your child if they would like half.

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5 tricky ways to get your child to eat fruit: Wash it and leave it on the table at eye level. Cut Fruit cubes and put them on a plate with a little vanilla yogurt in the center. If your kids are older, use toothpicks-it will make it seem like an... More

Mary Mullen of Academy of Nutrition and Dietetics answered:

Here are some strategies for getting kids to eat healthier and enjoy more fruits and veggies:

Parents -- eat your veggies! When you are a good role model, you’ll produce better results in your kids. Make sure you eat fruits and veggies and make sure your child or teen sees you eating and enjoying them.
Start early. Moms, eat a wide variety of fruits and veggies when you’re pregnant and nursing. Studies have found that fetuses and breastfed infants experience the flavors of the maternal diet before their first exposure to these flavors in solid foods. This early exposure may lead to an earlier acceptance of these foods.
Try it, you’ll like it. Kids are reluctant to try new foods, but the more often a food is presented (even if it’s not eaten), the more positive a kid’s attitude will be toward the food. It can take up to 10 offerings before some kids will even put a new food in their mouth! So don’t give up too early. Be patient and keep offering the food. You can also try serving it different ways. For example, offer broccoli with a dip, broccoli steamed with a drizzle of cheese sauce, broccoli diced and tossed in pasta sauce, and broccoli soup.
Taste first, swallowing is optional. When encouraging kids to taste new foods, establish the “taste-but-don’t-have-to-swallow” policy. Let kids know that there is no need to make yucky faces or cause a scene if they don’t like the taste of a certain fruit or vegetable. Give them a small portion to taste; if they don’t care for the food, they can politely use a paper napkin to remove it from their mouth.
Conduct “either/or” negotiations. Encourage kids to choose the fruits and vegetables they eat, but don’t overwhelm them with endless fruit and vegetable options. Kids will feel more empowered if you give them forced-choice options such as: Would you like a sweet potato or carrots for dinner? How does watermelon sound for a snack or would you prefer sliced peaches?
Offer new foods first. Introduce kids to a new fruit or vegetable by serving it at the beginning of the meal when they’re more likely to be hungry. You can also put a plate of bell pepper strips, baby carrots, and peapods on the counter when you’re preparing lunch or dinner and let kids nibble. This helps take the edge off their appetite in a healthy way, and it will help them reach their veggie quota.

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RealAge answered:

Here are a few suggestions for slipping these important foods into your child’s diet.

Grate ’em up. Add finely chopped vegetables to soups, stews, meatballs, meatloaf, and spaghetti sauce. They can’t pick out what they can’t see.
Drop ’em in. Add bananas or dried fruit to cereal or pancakes.
Cover ’em up. Serve vegetables with cheese sauce or yogurt dips. (Bonus: source of calcium).
Uncook ’em. Serve both raw and cooked vegetables. A child might love raw cauliflower but turn his nose up when it’s cooked.
Bean ’em up. Legumes count as vegetable servings. Try serving mild-tasting dried peas and beans such as baby lima beans, chickpeas, great northern and navy beans, pinto beans, lentils, and edamame.
Carve ’em up. Make it fun! Create food faces with cut up vegetables; make a colorful swirl with sliced fruit.
Pair ’em. Pair favorite foods with more unfamiliar vegetables and fruits.