Pin It
clouds clouds clouds clouds

Testimonials

As a mother of two and a nurse, I really like the idea of “Today I Ate A Rainbow™”. My children all always wanting to ...

Read More


- Stacy McMorran, RN-

Rainbow Blog

13 Apr 2011

Getting Your Kids to Eat More Fruits and Vegetables!

posted by: Kia

I was thrilled to connect with Dr. Barry Sears via twitter and was even happier when he offered a guest blog post for our blog!!!  Enjoy…

Getting kids to eat veggies

It is well known that portions sizes in the United States have increased tremendously throughout the years, but what about increasing portion sizes as a way to promote increased fruit and vegetable intake among children? It may just a work.

A recent study published in the March edition of Obesity examined just that (1). The study took 43 boys and girls ages 5 and 6 and fed them dinner once a week for two weeks. Each dinner consisted of a pasta dish with tomato sauce, milk and varying portion sizes of carrots, broccoli, and unsweetened applesauce. At each meal the size of the pasta dish remained the same, but the portion size of the vegetables and fruit served were doubled between visits. At the meal in which the portion size of the fruit and vegetables was increased, the children consumed 43 percent more of the fruit dish and less of the main entrée. This may be one way to get your kids to eat more fruits and vegetables and decrease their intake of more energy-dense foods.

Kids tend to be picky eaters so when preparing vegetables you need to get creative. In addition, it’s important to continue to expose them to various fruits and vegetables numerous times. The best time to introduce new fruits and vegetables is during meals they enjoy rather than having all new foods that are foreign to them. Consider having colorful salads with a dash their favorite salad dressing or melt some low-fat cheese on top of their broccoli. Incorporate vegetables into the meal itself instead of serving them separately or in the morning give them a yogurt parfait with fresh strawberries.

Starting a garden or getting kids involved with the preparation of their favorite fruits and vegetables also works to boost consumption of these foods. This doesn’t mean you have to smother vegetables in high-fat sauces and dressings or put sugar on fruit, but the more creative and tasty you make it, the more they’ll eat.

1) Kral TV, Kabay AC, Roe LS, Rolls BJ. Effects of doubling the portion size of fruit and vegetable side dishes on children’s intake at a meal. Obesity (Silver Spring). 2010 Mar;18(3):521-7.

Nothing contained in this blog is intended to be instructional for medial diagnosis or treatment. If you have a medical concern or issue, please consult your personal physician immediately.

Dr. Barry Sears is a leading authority on the impact of the diet on hormonal response, genetic expression, and inflammation. He received his Ph.D. from Indiana University. A former research scientist at the Boston University School of Medicine and the Massachusetts Institute of Technology, Dr. Sears has dedicated his research efforts over the past 30 years to the study of lipids. He has published more than 30 scientific articles and holds 13 U.S. patents in the areas of intravenous drug delivery systems and hormonal regulation for the treatment of cardiovascular disease. He has also written 13 books, including the New York Times #1 best-seller “The Zone”. These books have sold more than 5 million copies in the U.S. and have been translated into 22 different languages.

Tags: , , , , ,

is a mom and the creator of the Today I Ate A Rainbow kit; a tool that helps parents establish healthy habits by setting the goal of eating a rainbow of fruits and vegetables every day. Kia is passionate about creating tools that help parents raise healthy kids!

 

4 Responses to “Getting Your Kids to Eat More Fruits and Vegetables!”

  1. This blog is brilliant! What a great concept: challenge kids to eat as many natural food colors as they can each day.

  2. Recent Blogroll Additions……

    [...]usually posts some very interesting stuff like this. If you’re new to this site[...]……

  3. [...] Therefore parents must make sure that they encourage their kids to enjoy and eat vegetables. By getting kids to eat veggies, parents are making sure that they are gifting their loved ones a promise and surety to a long, [...]

  4. [...] colours and flavours. Let them buy vegetables they would like to eat. You will stop worrying about How to get kids eating vegetables, if you turn cooking these vegetables into a science experiment in which the children can [...]

Leave a Reply

As a Nutritional Consultant that focuses on whole foods eating, the Today I Ate A Rainbow™ charts have become a valuable tool for all my clients with young families. The absolute best way...Read More - Angela Wright, RNCP-Align Nutrition

Subscribe by Rss