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Guess what’s colourful about SUMMERS?

Yeah! You guessed it right: Yellow, orange, green, and red FRUITS!!

I know you always buy fruits while shopping, but somehow they become a decorative piece in your refrigerator. What’s more; sometimes they don’t even get out of the bag you buy them in.

You always wonder the right time to include fruits in your kid’s routine. 

In the morning, breakfast is important. Mid-day snack is forgotten because of the heavy breakfast. Lunch has its own value. Tea time is no time for fruits and then dinner is all about veggies.

Thus, the fruit rests in peace.

Why? Is it because fruits have no place in our routine or because of our fixed mindset that fruits are not a complete meal?

I agree! Fruits are not a full meal, but you can combine them with almost everything. That’s where their beauty and your innovation lie.

So Mothers, get ready and get fruity!

child-carrying-bowl-of-strawberries

Today, I will tell you how you can include fruits in your daily schedule and not as an extra meal. 

Because consuming extra meals is such a time-consuming job in your jam-packed schedule. Right?

But first, the basics.


Why should you eat fruits?

girl-child-eating-watermelon

You should know the importance of fruits in your life. 

  • Fruits provide you with good amounts of roughage that forms the bulk and prevents constipation. 
  • They are a good source of water you can eat. 
  • Rich in anti-oxidants, they are the natural sweeteners that help to flush out toxins from the body and keep you healthy.
  • They are rich in calories and keep you full. 

Go for fresh fruits for maximum benefits.


This post contains links to the products on Amazon shopping site. I recommend products that are useful and motivate your kids to eat healthy. They are purely my opinion and I don’t get a commission to recommend. However, if you click on the links and make a purchase, I get a commission at no extra cost to you. Read our complete disclosure policy here.

Tips to make kids eat fruits daily

1. Increase the visibility

Start by giving fruits the space they need. 

Buy a colourful fruit basket that can fit on your kitchen counter, centre table or in your refrigerator. Keep the fruits in the basket. That sets a visible reminder for fruits. Click To Tweet
fruits-basket

And not just any ordinary fruit basket. You really need something trendy and eye-catching to hold your kid’s attention and compel them to pick up what they store.

That’s because when kept in open, fruits are eaten in the form of snacks to combat small hunger pangs. 

Therefore, I found these fruit baskets on Amazon really worth it.

*Tip: Make it a habit of picking up a fruit every day to pack in the kid’s school lunch. Keeping it in the fruit basket in refrigerator also won’t let them get ignored.


2. Go seasonal

Nowadays, every fruit is available in every season. 

But, out of season fruits do not taste good and are eventually thrown. 

Hence, always pick up fresh, seasonal, easy to find and colourful fruits so they attract everyone’s attention.

Read: What are the best fruits to buy in summers?


3. Look for variety

Because of globalisation, fruits are now pulped, juiced, canned, dried or frozen. It’s good you want fresh fruits, but you can try these versions, especially when it’s difficult to eat fresh fruits.

All the more, these versions can easily be involved in your cooking.  Try these recipes that include fruits and their nutrition in various forms. 

fruits-recipe-fruit-pie
fruits-recipe-fruit-sandwich

4. Give first-hand experience

It’s a good habit if your kids eat fruits every day. But like every other habit, this also begins with you.  

When you pick up a fruit from the table, they will also make it a habit to do the same. With one change in your habit, your complete family becomes healthy.

mother-child-eating-dried-fruits

How to eat Fruits in your main course?

Breakfast

Get out of the age-old breakfast recipes like paratha, poha, upma, etc. Time has come when you can try various other recipes and introduce fruits. 

Include raw fresh fruits in morning cereals, oatmeal, smoothies, shakes, pancakes, etc. to give your routine a twist. 

fruits-breakfast-cereal

Remember, fruits are not just to pick and eat, you can mix them with other meals too. Choose colourful berries, bananas, and apples to make your breakfast a complete meal.


Lunch

Make a tangy fresh salad and keep it as a lunch sider to change your taste. 

Remember, in flights, how a fruit salad is kept along with the main course? 

fruits-salad-decorated-on-plate

Gather this as a habit. Blueberry and strawberry muffins can be included as a sweet dish in your lunch. Pomegranate in the lemonade can be a good experiment.


Dinner

Experiment in your dinner recipes with fruits. Adding dates to the pudding and kheer, fruit raita, etc. are some options. Use canned, dried, or pulped fruits to give your dinner a tangy taste. 

Milkshakes are other options to end the dinner meals. Fruit popsicles are the best way for a kid to finish their summer day.

fruit-popsicles-on-plate

Bonus Tips to make kids eat fruits daily

Fruit Munching

For those small hunger pangs between meals, try dried fruits like apples, raisins, figs, plums, and dates. 

jars-containing-dehydrated-fruits

They are low in fats but high in calorie. Better than chips and popcorns, they give instant energy to the kids. They are easy to carry and store and do not get spoiled easily. Kids while studying can keep them nearby.


Decorate your plate

Always wash the fruits before use. You should wash even the square packed fruits before using. 

Cut fruits in different shapes and decorate your plates. That way it looks colourful and delicious to be consumed by the whole family. It’s not necessary to eat the whole fruit. These small gestures done every day give you the daily nutrition you need.

grapes-decorated-in-plate

Sample Menu

Try this sample menu to include fruits in your daily routine. 

MEALSAMPLE
BreakfastFruit Cereals/Smoothie
Mid-morningSalad/dried fruits
LunchFruit Raita
EveningFruit muffin
DinnerSprout Fruit salad/Fruit custard
Post DinnerFruit milkshake

Finally, how to make kids eat fruits?

Fruits are an integral part of one’s diet. 

They are tasty, healthy, come in various colours, and can be mixed and matched with everything. What else you want? 

So, use these tips to motivate your kids to eat fruits and enjoy this flexible fruit menu in your own style.

child-picking-fruit-from-basket

So, what’s your fun way to make your kids eat FRUITS? Let me know in the comments!

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Dr Vinita Vashist

Hi, I am Dr Vinita, a homoeopathic medical professional and a post-graduate in Dietetics and Nutrition. Intrigued by the role of diet in one’s health, I share my ideas and knowledge on this blog to help parents understand the important nutrients required for their child’s health, which they cannot substitute later in life. It will help you and I understand the basic problem of today’s generation regarding nutrition and how can you inculcate healthy eating habits in your child.

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