Why veggies are good for kids

If you help your child develop healthy eating habits now, it sets up healthy habits for life. For more information you can read our articles on healthy food for babies and toddlers , healthy food for preschoolers and healthy food for school-age children.

Your child learns about food choices from you, so the best way to encourage your child to eat vegetables is to let your child see you eating and enjoying them yourself.

Family meals are a good time to teach your child about healthy eating, including eating vegetables. Family foods like stir-fries, curries, roasts and pastas all taste great with more vegies. A bowl of salad on the side is a quick and tasty option too.

If your child sees you and their siblings filling plates with vegies to enjoy, your child will probably want to do the same. Also keep encouraging your child to try and taste vegetables. Your child will probably change their mind about vegetables eventually.

Some children need to try a new food up to 10 times before they accept it, and another 10 times before they decide they like it. Try not to let praise become the focus of the meal, though.

Your aim is to encourage your child to eat vegetables because your child likes them, not because your child wants praise and rewards from you. Punishing your child for not eating vegetables can turn vegetables into a negative thing for your child.

If your child refuses to eat their vegetables, try not to make a big deal about it — just try again another time. When it comes to choosing canned or dried veggies, check the ingredients list and choose those with reduced or no added salt, no added fat or sugar. The intake of some salted, dried, fermented or pickled vegetables has been associated with an increased risk of some cancers 2 , so it is recommended to limit these foods as much as possible.

Also, limit fried vegetables such as potato and vegetable chips and crisps as they add unnecessary kilojoules energy and added salt to your diet. Fried foods such as chips, crisps and hashbrowns are sources of saturated and trans-fats which are not good for our health and should be reduced as much as possible.

Phone 02 or for those outside of Sydney. For Product Registration and general enquires please contact us. Forgotten Password. Forgotten Password? Healthy Kids. A USDA study of 3, kids ages 5 to 18 linked higher fruit consumption to healthier body weights. High-fiber foods, such as fruits and vegetables, help the digestive system function properly.

Constipation in kids can often be eased by eating more high-fiber prunes, apricots, plums, peas, beans and broccoli, according to the American Academy of Pediatrics. As fiber passes through the digestive system, it absorbs water and expands, which triggers regular bowel movements and relieves constipation. Regularly eating a diet that is full of fruits and vegetables may also lead to better school grades. According to a study of Korean adolescents that was published in , the regular consumption of fruits, vegetables and milk contributed to high levels of school performance.

In contrast, the regular consumption of fast food, candy and soft drinks negatively affected school performance. The researchers pointed out that other studies have shown that diets high in saturated fats and refined carbohydrates negatively impair brain function while fruits and vegetables help support proper brain functioning.

To increase consumption of fruits and vegetables, shop with your kids and let them prepare vegetable and fruit dishes.