Tempting Fruit!

 

We're having a sleepover at my house tonight - a few boys, lots of running around and video games. I always learn a lot about what kids eat when my boys have friends over. Some kids adore fruits and vegetables; others, not so much. And parents often ask me, "How can I get my kids to eat more fruit"? Sure, most kids like grapes in their lunchbox or watermelon at a hot summer picnic, but what about all the other goodies at the market? 

And check this out: 1 out of every 5 children won’t eat fruit. Kids that don’t eat fruit often turn into adults that don’t consume enough. All fruit varieties are loaded with vitamins, minerals and fiber so we need to incorporate the recommended 2 to 3 servings into our regular, daily routine. With a little strategy and planning, it's not hard. Here are some tips:

Start Early
Introduce kids to fruit as soon as you transition from breast milk and/or formula to solids. We’re all born with an affinity for sweet foods and fruits are naturally sweet.

Think Globally AND Locally

Apples may be readily available in the market EVERY DAY of the year, but try something new once in a while. Be on the lookout for unique fruits such as lychees, guavas, papaya, fresh coconuts, kumquats, kiwi and starfruit. They’re colorful, fun and super sweet. And when you shop locally at farmers’ markets, you typically find in-season fruit that’s picked at its ripe perfection.

Use Fruit as a Reward or Treat
Whether it’s dessert after a healthy meal or a “pat on the back” for a job well done, reward yourself and your kids with a sweet fruit treat (wedge of watermelon, frozen grapes dipped in lemon yogurt, chocolate dunked pineapple wedges, angel food cake topped with fresh berries or cherries).

Hungry People Try More Things

Offer an assortment of fresh fruit for the family to snack on while you prepare breakfast and dinner. Hunger drives discovery.

Encourage Involvement

Cook and shop with your entire family. At the grocery store or farmers’ market, identify different fruits, talk about their tastes and textures and then ask each person to select something new. At home, prepare meals and snacks together; when kids (and finicky adults) help in the kitchen, they’re more apt to try new things.

Get Creative

·         Puree fresh and frozen fruit with nonfat milk or low-fat yogurt to create nutritious and colorful smoothies.

·         Make baked crumbles by topping sliced fruit (apples, pears, plums) or whole berries (strawberries, raspberries, blueberries, blackberries) with low-fat granola and then bake until the fruit is tender and the granola is golden brown.

·         Top vanilla and chocolate pudding with fresh raspberries and top butterscotch pudding with fresh chopped apples or pears. 

·         Add apples, bananas and blueberries to pancake batters.

·         Make fruit “pizzas” by topping whole wheat tortillas with ricotta cheese and fresh sliced fruits and berries.

·         Serve fruit salads instead of lettuce-based salads.

·         Make layered parfaits with low-fat yogurt and nestle fresh fruit between the layers and then garnish with more fruit on top.

·         Sandwich Things Together: Add fruit to your favorite sandwich and wrap concoctions. Great combinations include sliced bananas with peanut butter, sliced strawberries with hazelnut spread, fresh pineapple with pineapple cream cheese and sliced apples with honey nut cream cheese. For wraps, slice them crosswise into pinwheels.

·         Offer colorful fruit kebabs – kids love fun, hand-held food.

·         Make quick breads with added fruit ( bananas, berries, dried fruit)

·         Fold dried fruits (cranberries, cherries, blueberries, mango, apples) into cookie dough before baking.

Be a Good Leader
Children learn by example, so eat fruit if you want them to eat fruit.

Don’t Give Up

Even when discouraged, keep introducing your family to fresh and frozen fruit on a regular basis. Offer the same fruits over and over again, while mixing in new produce when you feel adventurous.

One Fruit Serving:

1 slice of large fruit (melon, pineapple)

1 medium fruit (banana, pear, apple, orange)

2 small fruits (clementine, apricot, kiwi, plum)

1 cup grapes or berries (grapes, strawberries, raspberries, blackberries, blueberries)

1/2 avocado or grapefruit

1/2 to 1 tablespoon dried fruit (raisins, dates, cranberries, cherries, blueberries, mango)

5 ounces juice (preferably unsweetened); whole fruit is better than juice because juice can have loads of sugar and zero grams of fiber