3 ways you can encourage your children to eat more plants – Even if they are picky eaters!

Look, we get it.

Convincing your children to eat more plants can be difficult, to say the least. Especially if they are picky eaters.

However, convincing your children to eat more plant-based foods will essentially serve them for the long haul.

Below, we will discuss the 3 ways you can encourage your children to eat more plants – Even if they are picky eaters!

Why add more plant-based foods into your children’s diet?

We all know that our children should be consuming more plant-based foods, but do you know why?

There is an abundance of reasons why your children should be eating more fruits, vegetables, wholegrains, legumes, nuts, and seeds… here are a few to get us started:

• They are high in fibre which is essential for gut microbes – keeping your children’s tummy healthy and strong! The bigger the variety of plant-based foods your children are consuming, the bigger variety of gut microbes that live in your child’s gut.
• Full of a range of vitamins and minerals which support your child’s health in every single way.
• It encourages your children to be more adventurous with new foods from a young age and prevents them from eating a ‘white’ colour palette.
• Fruits and veggies have a high water content, which helps to keep your children hydrated!
• Are high in antioxidants which help protect your child against chronic diseases later in life, including heart disease, stroke and some cancers.
• Give your kids natural energy! Meaning, it won’t cause that typical spike then crash that artificial sugar will give them.

If you weren’t convinced before, I hope you are now! According to the Australian Dietary Guidelines recommendations, children aged:

• 2 to 3 years should consume 1 serve of fruit, 2.5 serves of vegetables & 4 serves of grains per day.
• 4 to 8 years should consume 1.5 serves of fruit, 4.5 serves of vegetables & 4 serves of grains per day.
• 9 to 11 years should consume 2 serves of fruit, 5 serves of vegetables & 4-5 serves of grains per day.
• 12 to 13 years should consume 2 serves of fruit, 5-5.5 serves of vegetables & 5-6 serves of grains per day.

Ensuring that your children are eating enough plant-based foods is essential to their vitality and wellbeing. The next question… but, how?!

3 ways you can encourage your children to eat more plants!

If you are struggling to get your kids to eat more plant-based foods, we’ve got you. Here are 3 ways you can encourage your children to eat more plants.

1. Make family mealtime fun & get the kids involved!

Through encouraging fun and play into the kitchen, mealtime becomes something that the kids want to do – rather than an activity that interrupts play.

Better yet, aim to get your children involved in the cooking process. Getting the kids involved in picking veggies whilst shopping, preparing or cooking will make them more likely to eat the end result.

Take your children’s age and experience into consideration. Younger children may start off by vegetable picking and arranging slices of tomato and mushrooms on a pizza whilst older children may be eager to help chopping and cooking.

2. Include plant-based foods as the primary choice wherever possible.

Does your child want a snack? Offer a tasty piece of fruit or veg!

An after-dinner treat? Blend up some frozen fruit to make it a tasty ice-cream dessert.

Need a cake for your next kid’s birthday party or family celebration? Make my Chocolate Chickpea Cake or Choc Avo Coconut Slice for a ridiculously tasty treat that has no nasties.

In any given meal or snack, try to integrate some sort of plant-based food. Instead of searching for lots of new healthy recipes, ask yourself how you can integrate more plant-based foods into your family favourites.

3. Set a good example.

And last, but certainly not least – ensure that you are setting a good example when it comes to fruit, vegetable, and other plant-based food consumption.

Remember, if you are sitting at the table eating purely meat, pasta or (god-forbid) McDonald’s then how are you to expect your child to eat a healthy, plant-based diet?

Lead by example. Set yourself up with a plate full of colourful and tasty plant-based foods to enjoy and your child will most likely want to do the same.

Set your children up for life.

Encouraging the consumption of more plant-based foods from a younger age will set them up for a healthy life. If children get accustomed to eating more fruits, vegetables, wholegrains, legumes, nuts, and seeds when they are young then they are more likely to carry these habits into the rest of their lives.

If you have tried these tips out and are still seriously struggling, then this is a reminder that I also do nutrition consultations for kids. This is a great way to introduce gentle nutrition and healthy eating tips from a younger age, whilst dealing with any health issues they may be dealing with such as eczema, psoriasis, food allergies/intolerances, fussy eating, malnutrition and potential eating disorders.

Book now if you think your children may need some additional help in creating healthy habits for life.

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