35 Ways to Get your Kids to Eat MORE Fruits & Vegetables!

As much as we like to think we call the shots it's really the little people in our lives that run the show. And when they are not happy with their meal, hiding it is not one of their strong suits. If you struggle with getting the kids to eat their fruits and vegetables, you are not alone. According to Rose Gerber from The University of Pittsburgh, there are scientific reasons why kids don’t like vegetables. It is clear that this has been a battle that has plagued households for generations. I feel your pain, so from one home chef to another, here are 35 proven ways to get your kids to eat more fruits and vegetables. One of them is bound to help! :)

Make it ART!

1. Create a "pretty" plate- We are drawn to things that are visually pleasing to us so go ahead and get creative with your plating. Need some ideas? Check out 20 Super-Cute Food Creations your kids will love! From our friends at Tasty!

2. Exaggerate the presentation- Do somthing wild with the presentation like this "veggie train" below or if you don’t generally set your table for dinner, give it a shot. Setting the “stage” for a grand meal can help your littles ones muster up a grand appetite!

3. Use your plate as a canvas- Get abstract with the food like these Super Cool Breakfast Art Designs!

4. Make fun shapes and/or animals

5. Let them pick out their own plate- We Love these customizable plate sets from yourcustomizeit.com! Your child can upload their own artwork or create a design using their user-friendly software.

Make it Fun!

6. Eat somewhere other than the table- A change of dining scenery can be the perfect way to open the door to a new experience. And No we are not talking about from the kitchen to the living room! Weather permitting, enjoy an outdoor picnic at a local park or beach.

7. Eat like a Monster- Have fun getting messy with your food by having your child eat like their favorite monster or animal.

8. Serve it "bite-sized"- Miniature food is always FUN! Serve your meals in bite-sized portions!

9. Play a dinner game- Because everyone knows laughter and good times often mask the taste of vegetables. Check out these FREE downloadable family games from RaisingArrows.com

10. Use the Muffin tin method- It has got to be one of the funnest ways to introduce new foods to kids. Check it out here!

11. Celebrate the little wins- Everything is not going to taste good to them, and that is Okay. As long as you are encouraging them to (at minimum) taste the food and offer feedback, they will continue to grow. There will be days that you guys crush a new kitchen goal and then there will be days where nothing goes right! Celebrate them both!

12. Play fancy restaurant or tea party- Host a fancy dinner or tea party in costume featuring a Healthy "tasting" menu for your child and a few of their friends!

Make it a Challenge!

13. Friendly family competition- Nothing wrong with a little family rivalry in the name of fun. Split siblings into teams. The team that eats the most fruits or vegetables WINS!

14. Play Brain Teasers- Choose a theme ie. Animals, sports, etc and take turns going around the table between bites saying things in that category. Each player has 5 seconds to respond or they are out. Last person standing wins! View the “bite” as the entry fee for that go round. Players must take a bite to answer.

15. Guess that ingredient- Have children taste the food meal then go around the table naming an ingredient they taste. This is great for overall palette development as well.

16. "Tell me why you didn’t like it"- Sometimes we have said something to ourselves so many times it begins to become an automatic response! Try switching up the narrative. Before kids are permitted to say they do not like an item, challenge them to explain what they didn’t like about it by introducing them to terms like texture & flavor, etc.

17. Represent new foods several different ways- Try several different recipes using the same fruits and vegetables in different ways before you assume your child doesn’t like it. You may find that they didn’t like the cooking method used in a certain dish, not the actual ingredient itself.

18. Play the mystery food game- Blindfold kids and allow them to taste, describe, and name raw fruits and vegetables. Most points Wins!

19. Play a round of "Chopped" using key ingredients- Put your meal ingredients in a basket and let kids help you unbox it. Discuss how the item can be used, how you are going to cook it, and let them cook along. Who knows you might have a Top Chef in the making! To play, visit foodfu.com They have everything you need, from basket lists to rules and guidelines.

Tie in a Physical Reward

20. Reward clean plates with extra outdoor time- During the warmer months reward clean plate efforts with extra fun time outside.

21. Develop a reward system payable in outdoor "Family field" trips- Instead of a monetary reward implement a family day reward system in which clean plates are rewardable in outdoor family activities. This is a great way to keep the kids active and healthy.

Check out this list of 50 Fun Things to do Outside.

22. Or payable in sports equipment- A new basketball or batting glove never hurt anybody

23. Leverage as necessary preparation for entry to school sports teams- Remind school-aged children how important a proper diet is to their bodies during sports. Incentivize them to eat healthier in an effort to join a team at their school.

Use their Heroes!

24. Invite their favorite family member over for dinner- Invoke the power of persuasion by letting them see their favorite family member eating their fruits and vegetables.

25. Share what their favorite athlete says about eating healthy- The quotemaster.com has compiled an amazing list of quotes about health and fitness from athletes. You will find that many popular athletes have taken a helpful position in offering your child encouragement to eat healthy. Use the internet to see what they have to say and show it to your child.

26. Create a plate of their heros face, suit, or symbol- Make your child feel super by taking a bite out of their favorite superhero.

27. Enlist the help of family members- During big family gatherings point out how everyone has (certain food) on their plate and is enjoying it. They may be more likely to try it.

Let them help you cook!

28. Let the kids help you pick the house menu- Let them weigh in on food choices for the week. Not only do they feel included but you have a chance to learn more about their favorites and sneak in a lesson or two about budgeting!

29. Take them grocery shopping with you- Hit the produce section with yours kids. Let them see the foods on display and help you select & bag the items. As you walk through, ask them to identify as many fruits and vegetables as they can.

30. Have them help you prepare the meal and/or food item- Taking the food from concept to plate can help them take more ownership over the meal, making them more likely to try and enjoy it.

Make it Educational!

31. Introduce international cuisine- Give an old classic an international makeover. Encourage children to learn about foods and flavors from all over the world. Talk about how different fruits and vegetables are used in different dishes by different cultures.

32. Discuss fruit/vegetable "Fun Facts"- Teach children where the food comes from describing the environment and region it thrives in and share these 9 fun facts about fruit and vegetables from Juice Plus.

33. Start a garden- Grow your children’s green thumb by starting an indoor or outdoor garden. Watching the food grow from seed to plant is an amazing process!

34. Share historic facts about how fruits & vegetables from their favorite time periods- Time travel through history with your favorite foods. Discuss diets and uses of various fruits and vegetables by different cultures throughout history. Brush up on your food history here.

35. Discuss the domestic evolution of the item- Did you know carrots were originally purple? Modern day food has gone through quite an evolution. Research and discuss some of the dramatic turns fruits and vegetables have taken over time. Check out this video for 8 foods that looked different 100 years ago.

Overall, the idea here is to begin to view your little ones as real eaters. They have taste buds and preferences all their own. Instead of simply putting a plate in front of them, begin to teach them about the foods they are eating from a health, history, and cooking point of view. Not only will you learn what they like but they will learn why it is important to be able to cook for themselves and how to be responsible with the foods that they put into their bodies!