Children's Range

Encourage Your Children To Eat Fruit & Vegetables

Written by Chloe Thurston

Help! My Child Won’t Eat Fruit & Veg

Convincing children to eat fruit and vegetables can be a battle in itself. Any food that you do manage to get in front of them somehow ends up on the floor, in their laps or in the dog’s mouth. As children start to grow up they become exposed to new foods, therefore it can be very challenging when competing against high-sugar snacks and drinks.


It is important to show your children that those healthy green vegetables are not scary and they can be both fun and delicious. In order for your child to grow and reach all their milestones, it is essential that they consume vitamins and minerals on a daily basis.  Follow these top tips and you’ll be winning!

child nutrition

#1 Plan Dinner


Trying to think of dinners on the spot can be hard and can usually end up going to the quickest and easiest option, which is normally unhealthy. By planning your meals ahead you can ensure that you have everything ready. Also, get your children involved in the dinner choices because then they are going to be much more open to eating what is cooked.

#2 Bite Your Tongue


As frustrating as it can be at dinnertime it is important that you remain calm. If you start force-feeding your child or getting angry with them then this is going to make the eating process a lot more stressful for them.

#3 Introduce New Foods Slowly


Children naturally have a fear of new foods. It can take up to 15 attempts before your child will decide to eat it, let alone decide if they like it or not.



#4 Keep trying


Continuously exposing your child to vegetables will allow them to see that it is normal to eat fruit and vegetables at meal times.

#5 Get Kids Cooking


If children are more involved in the cooking and the preparation of the food then they will be more interested in what they have created themselves. By taking them food shopping and letting them pick the vegetables and the other ingredients needed then you are allowing them to be more involved. If they are old enough, let them cut up the vegetables or if they are still young let them help you put things in the bowl.

#6 Sensory Appeal


When your child is growing they are using their senses to get a better understanding of what is around them. When giving a child food it is important to let them play with their food. This isn’t them being naughty but instead, they are trying to get a better understanding of what it is.

#7 Be A Role Model


If you are constantly skipping meals or are not eating the same meals that your children are eating then they will think that it isn’t normal to be eating vegetables. A child picks up on every little thing that us adults do, so if they see that you are eating your vegetables then they will start to think that this is something that they should be doing.


Nutrition for children

#8 Make It Fun


The more creative and the less stress you put into the eating environment, the greater the chance your child is going to relax and try something new. Make silly faces and give vegetables silly names to get them interested in the food. Getting children to see that food is fun and isn’t scary will make them more likely to try it. If they see broccoli as ‘baby trees’ and are not some big bushy thing stuck on their plate then they are going to eat it.

#9 Healthy Snacks


You don’t always have to get a child to eat a plate of broccoli or a handful of grapes to get all the vitamins and minerals that a child needs. Giving your child a multivitamin, such as Myprotein’s Bubbly Multivitamins will help your child get that boost first thing in the morning, without the giddiness. Also, introducing them to snacks that contain fruit and vegetables such as the Myprotein Fruity drink or the Grizzly Bar will help the process become a lot easier.

#10 Grow A Garden


Sometimes children are more likely to eat something if they know where it comes from. By growing some vegetables in the garden or taking them to a farmers market you are allowing them to get a better understanding of what they are.

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Faye Reid

Faye Reid

Writer and expert

Faye Reid has a Bachelor of Science in Sport and Exercise Physiology and a Master of Science in Exercise Physiology and Sports Nutrition. Faye has worked with numerous high-profile oranisations, such as Men's Health, Sky Sports, Huddersfield Giants, Warrington Wolves, British Dressage and GB Rowing, providing her expert sports science support. Find out more about Faye's experience here: She puts her passion into practice as goal attack for her netball team, and in competitive event riding.

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