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How to Add More Veggies in Your Kids' Diet

In today's fast-paced world, ensuring our kids eat a balanced diet can feel like an overwhelming task. However, incorporating fruits and vegetables into their meals is essential—not only for the vital nutrients they provide but also for their role in promoting health. One of the most important components found in these foods is fiber, which can help prevent diabetes and support overall well-being.

Why Is Fiber Important?

Fiber plays a crucial role in digestive health. It helps regulate bowel movements, prevents constipation, and promotes a healthy gut microbiome. For growing children, a balanced fiber intake supports overall health by helping maintain a healthy weight and reducing the risk of chronic diseases later in life. A diet rich in fiber keeps kids feeling full longer, which can help manage their appetite and reduce the temptation for unhealthy snacks.

The recommended daily fiber intake varies by age:

  • 1–3 years: 14–19 grams per day
  • 4–8 years: 25 grams per day
  • 9–13 years: 26 grams per day for girls, 31 grams per day for boys
  • 14–19 years: 26 grams per day for girls, 38 grams per day for boys

Easy Ways to Add More Fruits and Vegetables to Your Child’s Diet

Adding more fruits and vegetables into your child's diet doesn't have to be a struggle. Here are three simple strategies to boost their intake:

  1. Sneak Them into Sauces: Add finely chopped carrots, onions, and celery to pasta bolognese. These vegetables blend seamlessly into the sauce, providing both flavor and nutrition. You can also add sweet potatoes to a curry for a creamy texture and a hint of sweetness that kids will love!

  2. Blend It Up: Start the day off right by mixing spinach or berries into your child’s morning pancake batter or smoothie. A handful of fresh spinach adds vitamins and minerals, while berries provide natural sweetness and antioxidants. Pair spinach with fruits like bananas or apples for a nutrient-packed drink.

  3. Bake Them into Muffins, Waffles, or Pancakes: Muffins, waffles, and pancakes can be fantastic ways to incorporate fruits and vegetables into your child's diet. Carrots, zucchini, apples, and even mashed sweet potatoes work wonderfully in sweet recipes. These ingredients add moisture and texture while providing essential nutrients.

Try This Recipe: Banana Carrot Mini Muffins!

Here's a simple and delicious recipe to get you started on veggie- and fruit-filled treats:

Ingredients:

  • 2 mashed bananas
  • 1 grated carrot
  • 2 eggs
  • 4 Tbsp olive oil
  • 1 tsp Ceylon cinnamon
  • 1 tsp vanilla extract
  • 1/4 cup organic honey
  • 1 tsp baking soda
  • 1/4 cup of choice (milk, yogurt, etc.)
  • 1 1/2 cups whole wheat flour
  • Pinch of salt

Directions:

  1. Add all ingredients to a bowl and whisk until well combined.
  2. Pour the batter into a greased mini muffin tray.
  3. Bake at 350 °F for 12 minutes.
  4. Let cool for 15 minutes and enjoy!

By making these small changes and introducing more fruits and vegetables into your child’s diet, you’re setting them up for a lifetime of healthy eating habits. If you need help with creative ideas on how to add these nutritious foods to your kids’ diets, consider downloading the Little Lunches meal planning app. With weekly personalized meal plans from a team of clinical dietitians and access to hundreds of healthy recipes, you'll find it easier than ever to incorporate nutritious options into your family's meals!

By: Jessica Facusse, co-founder of Little Lunches
Reviewed by: Vivian Castillo, MS, RD, CNSC

1 month ago