Getting kids to eat more fruits and vegetables

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.

Share and Enjoy:
  • Print
  • Digg
  • StumbleUpon
  • del.icio.us
  • Facebook
  • Yahoo! Buzz
  • Twitter
  • Google Bookmarks

Related Posts:

This entry was posted in Zone Health and tagged , , , by Dr. Barry Sears. Bookmark the permalink.

About Dr. Barry Sears

Dr. Barry Sears is a leading authority on the impact of the diet on hormonal response, genetic expression, and inflammation. 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.

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>