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56<br />
Helping your child to get their<br />
5 a day<br />
Fruit + vegetables + kids isn’t always a match made in heaven.<br />
These tips might help to make meal times less stressful.<br />
Don’t let dinner become a battle field<br />
Studies have shown that putting pressure on kids to eat<br />
can actually lead to worse eating habits a couple of years<br />
down the line. Try to make sure you’re sitting down to<br />
eat as a family at least a few times a week and don’t let<br />
the tension build up until you’re all just focusing on how<br />
much (or how little) your child is eating.<br />
Ultimately, you want your child to have a healthy longterm<br />
relationship with food. That’s going to be so much<br />
harder if they end up getting anxious about dinner time.<br />
And remember that we all have food we hate, even as<br />
adults. So if they really despise something, move on.<br />
Try raw<br />
Kids often prefer the taste or texture of raw vegetables<br />
over cooked. My children, for example, will happily munch<br />
on raw carrots and peppers, but loathe cooked ones.<br />
Some vegetables shouldn’t be eaten raw (like potatoes)<br />
but most can be, even ones like broccoli.<br />
When you are cooking vegetables, it’s worth trying<br />
different methods. My daughter hates steamed kale, but<br />
loves crispy kale (chopped up, tossed in olive<br />
oil and roasted in the oven for 5-10 minutes).<br />
Boost with multivitamins<br />
Multivitamins don’t replace the need for a healthy diet,<br />
but they can provide a handy boost. Look for ones that<br />
include Vitamin D, as our bodies struggle to absorb<br />
enough of it during winter.<br />
Bassetts chewable multivitamins tend to be popular with<br />
kids. Another option is Kendakids Vita-Boost Shakes,<br />
which are fortified with twenty-three vitamins (including<br />
vitamin D). You mix the powder with warm water (it’s a bit<br />
like making up a bottle of baby formula). There are three<br />
flavours to choose from. The chocolate one is basically a<br />
healthier version of hot chocolate, but my son swears the<br />
strawberry is by far the best. See www.kendamil.com.<br />
Blend it up<br />
Children often complain about ‘bits’, whether it’s the<br />
seeds in granary bread or pieces of mushroom in a pasta<br />
sauce. Blending soups and sauces until they’re smooth<br />
can work wonders.<br />
Let them help themselves<br />
Keep your fruit bowl within reach of children over three,<br />
so that they can help themselves when they want a snack.<br />
You could also keep a snack box of chopped up carrots,<br />
peppers, cucumbers etc. on a low shelf of the fridge.<br />
Give them a choice<br />
If you can, involve your child in shopping, and<br />
let them pick out some fruits and vegetables<br />
that they want to try. You could also help them<br />
to grow some of their own, even if it’s just<br />
strawberries on a windowsill. When it comes to<br />
meal times, try offering your child a choice of<br />
a few different vegetables sometimes, so they<br />
feel that they have some control. And when<br />
you have time, involve them in preparing<br />
dinner and then praise them for how tasty the<br />
food is.