ParentLife Blog

Is Your Kid Fruitful?

OK, excuse my pun there. But I can tell you, my daughter is definitely not as "fruit-full" as I would like her to be! She refuses to eat any fruit except bananas and peeled apples, much to my chagrin. And vegetables? I have to hide them in other foods.

If your kids are like mine, here are some tips from "Mr. Salad," Tossed® restaurant's master salad creator, on how to encourage your kids to eat more fruits and veggies.

1. What you see is what you get. Allow the kids to participate in the grocery shopping. Visit a local farmers’ market for fresh produce or harvest your own at a “you-pick-it” farm so children can see a farming operation. Plant your own garden – even in containers on a patio – to help them become interested in the growing process. Use the produce they’ve chosen in the next meal.
2. Can I help? Let the children assist with meal preparation; they’re more likely to eat what they’ve made.
3. Shape shifters. Use melon ballers or cookie cutters to craft fruits and vegetables – even cheeses -- into fun shapes and use them as salad toss-ins or as a garnish. What child can resist eating a star-shaped cucumber or heart-shaped red pepper? Sliced fruits can be made into flower petals or moons.
4. Mad scientists. Give your kids a variety of fruits and/or veggies and ask them to build a person. Cut a circle out of bread then ask the kids to make a face. They can use a cherry tomato for a nose, for instance, olives for eyes, a red pepper slice for the mouth, and broccoli for hair. Or, use toothpicks to connect baby carrots, sugar snap peas, jicama, and other produce into the shape of a child or favorite animal. Enjoy the creations with a variety of flavorful dips such as hummus, yogurt, or guacamole.
5. Sensational Salads. Salads – either as a side dish or entrée -- are a simple way to serve healthy, nutrient-packed produce. Make it a point to try different add-ins until you find ones that click with your child. A super summer and fall salad combines fresh, sliced strawberries or apples with greens, blue cheese, walnuts, and a tangy dressing. Add a protein such as grilled or blackened poultry or seafood, bacon or beef, or legumes, such as chickpeas, for a more filling dish.
6. Fruitie-tootie. Serve a bowl of mixed fresh fruit with a sprinkling of sugar or honey, cinnamon and coconut. Or you can place the fruit on skewers and serve with a honey yogurt dip. It’s OK to occasionally give your child sweet treats. Dip fruit in chocolate, fondue style, or serve with a whipped cream/marshmallow dip.
7. Wrap it up. Salad ingredients don’t need to be served in a bowl. Roll them in a whole wheat wrap with a tangy dressing for a wholesome lunch or meal on the go.

ERIC CLARK is Chief Operating Officer of Tossed®, a nationwide chain of restaurants serving garden fresh salads, crepe wraps, and sandwiches. He also serves fruits and vegetables every day to his children, ages 9 and 11, and they love them.