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Ways to get your kids to eat more fruit and vegetables

Hello Villagers. Getting picky little eaters to meet their daily requirements for fruits and vegetables can sometimes be tricky. Neither forcing nor rewarding benefit children in the long run when it comes to eating habits. Here are some ways you can encourage fruits and vegetables and help your little ones develop life-long healthy habits:

Be a role model.

Family At Home Eating Meal In Kitchen Together


Parents who eat their fruits and vegetables and more likely to have children who do the same. Eating together as a family also increases the likelihood that children will eat their fruits and vegetables.


Make them readily available.

Fruit bowl in the kitchen

Make it easy for kids to get ahold of produce. Easy access to fruits and vegetables will increase the likelihood that children will eat them. Have fruit sitting on the counter ready to eat. Wash and slice fruits and vegetables to store in the fridge.

Let your children choose.

Father and daughter in produce section

Allow your children to choose which fruits and vegetables they would like to eat. You can select 2-3 options and let them pick.

Serve them as a snack.

Hummus with Carrot Sticks Top View

Increase the number of opportunities that children have to eat fruits and vegetables by serving them as snacks in addition to meals.

Let your children help cook.

Beautiful African American woman and her daughter cooking in the kitchen

Allow your children to help cook in the kitchen. This will increase their exposure to fruits and vegetables. Try our Rainbow Fruit Salad. You children can help wash the fruit, cut some of the softer fruits, and mix the dressing.

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Jessica Barnes, PhD, RDN, LD

Dr. Jessica Barnes received her PhD in nutrition from Texas Woman's University. Her research focused on food preference development and creating materials to help preschoolers become familiar with healthy foods. She has worked with families and communities as a clinical and community Registered Dietitian Nutritionist.

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