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My lunchbox loves fruits and vegetables but does your child?


Lots of children are picky eaters and do not want to eat their fruit and vegetables, it can turn into a full time battle every meal time if you let it, but it does not have to be. Often, the more you coax your children to eat something the more they resist and mealtimes can quickly become unpleasant for the family and there is the risk that your child could learn to associate food with unpleasant feelings.

Fruits and vegetables are an important part of the diet and children should eat a variety of fruits and vegetables daily; there is a rainbow of colors to choose from which provides a rich source of antioxidants, instead of sugary snacks and fast food, which are high in fat and sugar. The vitamins, minerals, fibre and antioxidants found in fruits and vegetables provide the following benefits:

  1. Promote good health and protect against disease, both now and in the future.

  2. To ensure your child’s healthy growth and development.

  3. Strengthen your child’s immune system and help fight illnesses. There is strong evidence to show that the nutrients found in fruits and vegetables can prevent chronic diseases such as cardiovascular diseases.

  4. The high-fiber content can aid in the proper function of the digestive system and prevent constipation.


Tips to help you turn your child into a fruit and vegetable lover

Eat together and be a good role model.

If you snack on fruits and vegetables with your children, they are more likely to want to eat what you are eating, if Mum is eating a crunchy apple they want “what Mummy eats”

Slice fruits

Children are more likely to want to eat fruit if it is sliced into small segments than eating the whole fruit. If you ask your child if they want an apple they may say no, but if you offer it to them cut up the chances are they will go ahead and eat it.

Do not give up

Children reject new foods simply because they are new, not because they do not like them. Rejecting food is most common between the ages 2 to 6 years. You need to offer a new food at least 10 times before they will accept it at first they may only try it, but any amount eaten no matter how small is a step forward.

Let them choose their own fruit and vegetables

When you are out shopping why not let your child choose the fruit and vegetables for that day, letting your child help make choices about food make them feel part of the decision making process and helps make them more excited about eating.

Stickers are simple, but they work

Stick their favorite carton character on a piece of fruit, you may find they are more likely to choose it and eat and be excited about choosing a different sticker daily.

Mix It Up

Offer a variety of fruit and vegetables in a variety of shapes and textures. You can use fresh or frozen fruits. Freeze 100% fruit juice and make your own lollies. Serve slices of apple or pear with a yoghurt dip.




From Paul and Katy Rogers (Dad & Mum)


From Zoi (Mum)


Sally (Mum)


From Adriana (Mum)


From Maria (Mum)


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