If you are like me, you care about what your kids put in their bodies. And, if you're like me, you sometimes fail to give them all the fruits and veggies they should be eating. Life happens. Empty fridges happen. Picky eaters happen. Fortunately for you, we figured out the easy way to get kids to eat 5 a day (or more!).
At some point we noticed our oldest daughter had become a much pickier eater. Always asking for sweets over healthier options. We decided to do a bit of healthy eating education.
First we taught them about serving size.
Then we created the 5 Or More A Day chart we use in our house.
Each circle represents a full serving of a fruit or vegetable. The center line allows for half servings. Sometimes our little eaters have half a serving of a fruit so they get to color in half.
Color them in? What colors you might ask? Purple/Blue: blackberries, blueberries, plums, purple grapes, purple asparagus, purple endive, purple peppers, purple carrots, eggplant Green: avocados, green apples, green grapes, honeydew, kiwi, limes, pears, artichokes, broccoli, brussels sprouts, green beans, cabbage, celery, cucumbers, leafy greens, leeks, okra, peas, green peppers, snap peas, spinach, zucchini White: bananas, cauliflower, jicama, kohlrabi, mushrooms, onions, white potatoes, turnips, white carrots Yellow/Orange: yellow apples, apricots, cantaloupe, grapefruit, lemons, mangoes, nectarines, oranges, papaya, peaches, persimmons, pineapples, tangerines, butternut squash, carrots, yellow peppers, pumpkins, rutabagas, sweet corn, sweet potatoes, yellow squash Red: red apples, cherries, cranberries, red grapes, pink grapefruit, pomegranates, raspberries, strawberries, watermelon, beets, red peppers, radishes, radicchio, red onions, red potatoes, rhubarb, tomatoes
Implementing the chart
Stop fighting. Make sure you are offering the healthy foods, set your expectations, then leave it up to them to eat enough to fill in a circle. We are consistent about serving sizes and we don't bargain. Or beg. Offer an incentive. If you are fortunate, the idea of filling up a chart is enough motivation for your child. Chances are, you might have to provide more incentive. We link dessert to the chart. Perhaps you could implement a "5 a day all week and you get dessert on the weekend" policy. Maybe your kids need more frequent reinforcement? Perhaps a few m&ms or a sticker after dinner if they eat 5 a day without complaining? It's up to you. Obviously the goal is to create habits that don't require incentives but that takes time if your kids aren't used to eating a lot of veggies and fruit. Make decisions about the questionables. We don't count juice (except fresh squeezed) or overly processed veggies/fruits as a serving. That's up to you but make your decisions early. Get organized. Feeding your kids at least 5 full servings of fruit and veggies every day takes planning. Once your kids get excited about this chart (and they probably will) they won't let you slack! Don't even think about not offering them enough. My kids are on my case if they don't have enough for the day. Make sure there are fresh, clean, cut fruits and veggies ready for them to snack on throughout the day. Spend 5 minutes at night preparing for the next day. It makes a difference. Emphasize COLOR. Eating lots of strawberries is wonderful but we want kids that eat a wide variety of colorful veggies. The more colors they eat the wider variety of nutrients. Added bonus? Their chart is prettier. Be realistic. If you have a kid who refuses any and all healthy food right now you could consider starting small. You know your kid best. Though I've found that kids are able to rise to the occasion. If you tell them what you expect from the outset, and if they want that reward enough they'll get on board. Have fun. I've never seen my kids so excited about getting healthy. Talk it up, get excited with them. If you act like it is a dreadful chore they will too. Find fun ways to serve veggies. Try kale chips, green smoothies, frozen peas or rainbow kabobs.
Want to start creating healthy habits in your home?
Soon enough your charts will be looking like this:
What are some creative, healthy ways you increase fruit and veggie consumption in your house?
Jo says
What a great idea! Luckily I've got one of those kids where the challenge is to STOP him eating fruit and veg, but if he ever gets fussy I am so turning to this.
Charity says
I love this idea! This would be a good motivater for me too. I shop on the weekend and then by Thursday or Friday, the produce in our house starts to dwindle. I think this would help me to make sure I had enough in the house at all times.
Maria Kjosness says
So great!! And I agree with Charity - this will totally work for me too! Printing right now and we already have plans to visit the farmers market today. 🙂
Andrea @ The Train To Crazy says
That's great! My 2 year old loves veggies and fruit too. She can easily get to 6 or 7 servings a day. What a blessing!
Ang says
What a great idea! I'm going to try this with my 3 year old.
Cook Clean Craft says
Great idea! Bit too early for us to use, but I'll try to remember it down the track.
Katey says
oh andrea how i love you and your ideas! so glad my kids love their veggies and fruits! yhink i'll do this just for fun!
[email protected] says
What a great idea! Love it. We don't have a problem getting our little guy to eat fruit and veg. But this would be really great for my HUSBAND! Ha.
groundhog.judy says
Your food charts remind me of a doctor my mother took me to see when I was enemic and wouldn't eat. The doctor gave me a chart of fruits and vegetable and said if it wasn't on the chart I did't have to eat it but if it was I was to eat one spoonful. Mother hung the chart up and faithfully pointed out any food when I ask her if it was on the chart. I couldn't read yet. Today I eat anything and I think it started with the chart on the wall.
aimee steckowski says
this is GREAT andrea!!! we need to add this to our daily routine.. the kids will love it!
Abbeydabbles.wordpress.com says
Andrea, this is BRILLIANT! I must try this with my son; he will love the whole colouring part and I would be better able to track what he's eating.
Betty G says
I learned a lot from my beloved day care provider. When meals arrived all the little ones got just a little of everything on their plates. It could be six peas, a couple of small chunks of beats, a little cooked apple, carrots, and a little meat. They also drank from the small 3 ounce cups for their milk. They did this everyday. And when something on their plate was gone they were asked if they wanted more. No discussion. It was not a formidable amount on their plate. All the kids were eating everything. It was really nice to see them trying so many things and enjoying them. We were already eating a lot at our house because we never made a big deal about any of this, it was just what we did without a fight. Anyway, I was surprised at how many more things my kids were eating that I was feeding them at home. Because of this daycare provider, they were well experienced with artichokes, beats, asparagus, spinach, mangoes, cabbage, and the list goes on. They were great at exposing our children to much more than social skills, mobility, reading, counting, and toilet training. My children continue to enjoy a myriad of foods because of these positive experiences. I think the trick was small servings on each plate.
instagram followers says
the tool provides real followers for 24-48 hours.
Andrea says
When I click to download the chart, it's not there? Can you check the link for me? Thanks, Andrea
ighack.net/ says
The tricks are so good for all of us.
Khasiat Walatra Gamat Emas Kapsul says
te kaharti aing euy.
shell shockers says
Vegetables are good for health, and I love to eat
obat kencing nanah ampuh says
this is good my girl also really likes this vegetable and fruit because of slimming diet
minibus hire scarborough says
Although this Access Project was initiated by YBF, we do not see this as
an exercise being done “by” YBF. Rather, we continually seek to involve
disabled people and groups in actively providing direction and focus. We
were supported by the Joseph Rowntree Foundation and were active in
establishing the York Community Transport Group (YCTG).
Right Material For Window Frame says
Your blog provided us with valuable information to work with. Each & every tips of your post are awesome. Thanks a lot for sharing. Keep blogging.
Natural Cures for Backache says
I have read your blog it is very helpful for me. I want to say thanks to you. I have bookmark your site for future updates.