Healthy Foods for Finicky Little Eaters

This is a sponsored post from BlogHer and Tropicana.

Feeding your children healthy food can be a challenge, but really rewarding! I’m sure we can all agree that getting proper nutrients in every meal is ideal, but what do you do when your kids aren’t exactly eating their fruits and vegetables? Well, it’s easy to make healthy meals and snacks that are full of flavor too!

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It’s amazing what we do for our kids. Whenever I am cooking a meal when I am pregnant, like now, I think about how much my unborn child would benefit from the foods I am about to eat. Just how many vitamins, minerals, and other nutrients will my baby be getting? At this point, I can control what nutrients my baby will be receiving but what to do when they start to grow up and tell you that they don’t like apples or broccoli?

Well, here are some of my ideas for children who are picky eaters:

Add some honey or fruit to a bowl of oatmeal to make it more appealing.

Add fresh fruit to their cereal or yogurt.

Try a breakfast or lunch using a whole wheat wrap with turkey, eggs and cheese. It is packed with protein and fiber.

Start the day with a glass of fresh orange juice.

If you make tasty snacks your kids will never guess how healthy they really are. Like fresh fruit purees, fresh fruit popsicles, frozen bananas and strawberries on a stick.

Keep organic baby carrots in the house for snacking during the day.

Hummus is a high-fiber nutrient in which they can dip fresh vegetables.

Traditional Hummus

Add vegetables like broccoli, peas or spinach to mac and cheese, mashed potatoes, and meatloaf.

Blend vegetables into their favorite tomato sauce.

Make pizzas with your kids and ask them to add their favorite vegetables on top. Kids love to make pizza and eat their own creations.

Eat together as a family and role model good eating habits.

Okay guys, those are my tips for parents to help get your kids eating fruits, vegetables, and other nutritious foods without complaining…as much! Now, for a chance to win a $100 Visa Gift Card from BlogHer and Tropicana Pure Premium Orange Juice, leave a comment on this post with your tips for how you do the same for your kids.

The sweepstakes: 4/11/2011-5/9/2011


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If you like this page, you can say thanks by sharing it :-)
1 Mami2jcn April 11, 2011 at 12:20 PM

I get my kids to eat their fruit in fruit salads and smoothies.

Love your site! My mother’s family is from Medellin.

2 Mami2jcn April 11, 2011 at 12:20 PM

3 Junia April 11, 2011 at 4:43 PM

I make smoothies, and also I have them help make our meals, I really thought it sounded corny when I heard ppl say that, but it does really work, they are proud to say they made it and are more willing to eat it…

4 Denise M. April 11, 2011 at 9:05 PM

I don’t have kids of my own, but I often watch my friends’ kids, and I’ve found that putting a slice of a sweet fruit inside of an otherwise savory sandwich (peanut butter and pineapple slices, anyone?) often does the trick. I also have gotten them (and myself) hooked on yogurt raisins, and the candied fruits and veggies that they sell in bulk at Whole Foods.

5 Tabathia B April 12, 2011 at 1:03 AM

I love to give my kids dips with fruits like cottage cheese or caramel for apples
tbarrettno1 at gmail dot com

6 Tabathia B April 12, 2011 at 1:04 AM

tbarrettno1 at gmail dot com

7 LUCIA MILLAN April 12, 2011 at 9:26 AM

Sus recetas además de ser nutritivas son deliciosas y cuando se acompañan con Orange Juice Tropicana, son espectaculares, aún para los niños

8 LENA April 12, 2011 at 9:34 AM

yo a mis hijos les preparo muchas sopas de verduras en crema ;) asi no pueden separar las verduras para no comerselas! y las adoran <3

9 Leah April 12, 2011 at 3:01 PM

Thank you for the post Erica. You have great ideas; one that i use all the time is adding finely chopped veggies to pasta, potatoes, etc…

I’ve had luck with the following veggies creations with my picky little eaters:
Bake and then puree vegetables (tomato, eggplant, onion, squash) into a soup.
Baby, organic raw spinach with their favorite dressing, Italian or ranch.
Sweet potatoes, sliced thick and baked, plain or with a sweet or savory topping.

Also, having a garden and getting kids involved in it or taking them to local gardens and farms for education can increase their interest in fresh produce.

10 Simply Life April 12, 2011 at 5:04 PM

I don’t have kids but with kids I do know – I think make your own pizzas and “fruit kebabs” always make eating healthier foods more attractive to kids!

11 DD April 12, 2011 at 6:39 PM

i find that you can put almost anything into a smoothie and picky kids will eat it…. not only like fruits and veggies, but also like flax powder, fiber, etc. Go $100!!!!! =)

12 Kerri Stewart April 12, 2011 at 7:31 PM

I see you do like I do!

My kids are okay eaters. They like fruits & vegetables, however they LOVE pasta. To increase their vegetable intake, I add vegetables like broccoli to their pasta and serve a salad with dinner. My girls love salad!

gab UNDERSCORE lyn AT msn DOT com

@Naya2000 on Twitter

13 Kerri Stewart April 12, 2011 at 7:34 PM

I tweeted!


gab UNDERSCORE lyn AT msn DOT com!/Naya2000/status/57949414756585472

14 Janssen April 12, 2011 at 8:34 PM

I love cooked greens – you can add spinach or chard so easily to practically anything.

15 Susan April 12, 2011 at 8:48 PM

Keeping fresh veggies around is a great tip.

16 Bart April 12, 2011 at 8:48 PM

Cooked greens go in practically everything and don’t add weird flavor usually.

17 Steph April 12, 2011 at 11:03 PM

i put them in smoothies and in baked goods

18 Steph April 12, 2011 at 11:04 PM!/DesMoinesDealin/status/58002388413456384

19 Claire April 13, 2011 at 12:06 AM

We practice good eating habits by having healthy alternatives. For example, juice instead of soda and whole wheat instead of white bread.

20 Jessie C. April 13, 2011 at 1:22 AM

We love smoothies, so I put all veggies and fruit in, kids love it too much to care what’s in there. This trick works great with my picky eaters.

21 Jessie C. April 13, 2011 at 1:22 AM

22 Karen April 13, 2011 at 3:52 AM

I add in good veggies by throwing in a casserole. Fruit can be disguised in jell-o.

23 Karen April 13, 2011 at 3:52 AM!/SCMOMOF2BOYS/status/58074458396704768

24 Milissa April 13, 2011 at 10:46 AM

I make my kids smoothies every morning. They think they are fruity and yummy, but I usually sneak some veggies in them too!

25 Pamela S. April 13, 2011 at 1:58 PM

I don’t have kids so here is what I do for myself. Protein shakes every morning with orange juice, fresh fruit or veggies, protein powder, and ice. Sometimes I’ll throw in a few spoonfuls of yogurt. Yummy.

26 Luz Adriana April 13, 2011 at 5:07 PM

I do not have any children but my husband love the Orange Juice of Tropicana, he drinks it every morning for his breakfast. thanks Erika for all your delicious Colombian recipes.

27 tammigirl April 13, 2011 at 5:56 PM

My only tip is so different than what a lot of people do that I feel odd sharing it. We always made good food and had it for our meals. The kids just ate because that’s what people do. If they didn’t like something they didn’t eat it. I never let food become a power struggle. I see people insist on X number of bites or beg kids to eat more of a certain item or even bribe their children with desserts or candy. I just didn’t do it. Eat it if you want to eat it. If you don’t want to eat it now we can put it away for later. If you don’t like it, that is okay, too. Tips? From me? I just don’t have them. That was my food philosophy.

28 tammigirl April 13, 2011 at 6:00 PM

Here’s my tweet:!/tammigirl/status/58287873962680320

29 Claudia April 13, 2011 at 11:19 PM

My daughter is now 13, but early on we started her on the one-taste rule. You can’t say no without one taste. She didn’t feel forced and willingly tried new foods (she even liked most of them)! Now she is a little “foodie”! Besides the one-taste rule, I always made the food pleasing to the eye and gave it cool names. Different colors on the plate not only means more nutrition, but caught her attention. It’s all about the “marketing”. Celery with cream cheese and raisins doesn’t sound as cool as “ants on a log”!

30 Susan Smith April 14, 2011 at 9:42 AM

I keep fresh fruits and vegetables around the house for snacking and serve vegetables and fruits with our meals. I find if I serve food with vegetables in them instead of on the side my children are more likely to eat them.

31 Susan Smith April 14, 2011 at 9:42 AM!/susan1215/status/58524665878024194

32 Chris C. April 14, 2011 at 1:49 PM

I don’t have kids yet, but in my family, the rule was always you always have to at least TRY everything on the table (and licking it doesn’t count! You must actually consume the item). I was never a fussy eater, but both my sisters were, so this got them to at least taste some stuff. Now, my boyfriend and I get a weekly CSA box from a local farm, which really encourages me to find ways to sneak veggies into everything, so nothing goes to waste.

33 Maria April 14, 2011 at 2:54 PM

By offering them healthy fruits and vegetables they like.
MCantu1019 at aol dot com

34 Gary Long April 14, 2011 at 9:11 PM

I love the post. See my comments at

35 Sarah L April 15, 2011 at 3:15 AM

I eat lots of salads and smoothies. (no kids)
Thanks for the contest.

36 Sarah L April 15, 2011 at 3:15 AM


37 Karen April 15, 2011 at 1:01 PM

Great tips and ones that I’ll be forwarding to my daughter for my finicky eater of a granddaughter!

38 Anonymous April 15, 2011 at 1:21 PM

I make soup- lots of home made soup. Several years ago I started with a Kale and Leek soup recipe which I was certain my children would run from. They all liked it and it is now a family favorite. Keep trying different things and the kids are bound to bite on something healthy!

39 Lisa April 16, 2011 at 3:33 PM

One tip to get kids to eat vegetables is to slice zucchini, eggplant, or sweet potatoes and bake in the oven as oven baked fries. Fruit smoothies are one way to get them to eat fruit and get some calcium.

40 elizabeth atkins April 18, 2011 at 9:17 AM

Fruit instead of chips in her lunchbox and smoothies instead of milkshakes!

41 Libby's Library April 18, 2011 at 4:37 PM

When my kids were young, for the most part, they were good eaters. Forcing people to eat things, just make matters worse. My best advice is to set a good example, and serve foods that your family enjoys. Bananas every day, is better than no fruit at all.

Thanks for the great giveaway.

42 Sunshyn V April 19, 2011 at 3:37 PM!/The_Sunshyn/status/60426607743090688

43 Ashley S. April 19, 2011 at 7:08 PM

We make smoothies and also add veggies into pasta sauce, but the kids LOVE fruits and vegetables and being outside and active, so keeping them healthy is easy!

44 Ashley S. April 19, 2011 at 7:08 PM

Tweeted about it

45 Jessica Miller April 20, 2011 at 12:10 PM

I dont have my own kids but for my nieces,nephews,brother and sisters

I will make fruit smoothies,or cut up some fruit for them and make a little fruit salad. Also carrots and celery are good with a little dip or them or peanut butter.

46 Jessica Miller April 20, 2011 at 12:15 PM


47 Anthony Steiner April 20, 2011 at 12:16 PM

I like to make soups,salads,smoothies

48 Rebecca April 20, 2011 at 10:01 PM

Simply adapt kids to eating vegetables at a very young age, then as they get become older they will eat them regularly in everyday meals!

49 Kelly Massman April 21, 2011 at 6:18 PM

My son is a teenager, so I have very little influence over what he eats. If I make him a “healthy” meal, he just buys his own out! He loves orange juice though, so that wouldn’t be a problem!

50 Sharon April 21, 2011 at 6:55 PM

I’ve found that keeping fruit out on the counter and easy to grab and go really does encourage kids to eat healthier. Rather than snacking on chips or candy, they will grab a banana or an apple. Just make it very accessible and easy for them.

51 Sharon April 21, 2011 at 6:56 PM!/sharonjo2/status/61201624424648704

52 Rox April 22, 2011 at 9:46 AM

I don’t have kids yet, but I think these recipes are awesome!

53 Johannah B April 22, 2011 at 9:46 AM

We “dip” food, and I find the kids will try just about anything if it has something they can dip it into! Fruits and Vegetables expecially. As for Tropicana OJ I add it to my baked goods – and it’s great in pie crusts!!
1prizewinner at gmail dot com

54 Wanda M April 22, 2011 at 9:38 PM

No children here, but I remember my mom would make peanut butter & banana sandwiches and we loved them. Also, she used to make mango or papaya shakes before smoothies were a big thing. Because she incorporated fruits and vegetables into our daily lives, to this day I eat healthy and so does my husband.
wbailey113 at hotmail dot com

55 Deb K April 23, 2011 at 12:25 AM

I sneak veggies in the casseroles that I make and the grandchildren love it :-)


56 Gladys Hernandez April 23, 2011 at 12:27 AM

I would have my children help me with the shopping and prep of the veggies each had a mini cutting board and a plastic butter knife . They loved to be involved. they would announce proudly to their dad what they helped make in the nights meal .
the kids would try one piece of of what they prepped that night , if they liked it, great, if they didn’t , that was OK too , because over time when we made the veggies or fruit again they would give it a chance again and maybe like one of them. It takes time .
I would also steam veggies till soft , puree them then add them to soups , cakes and into rice.
with fruits they loved to freeze grapes, dip bananas in chocolate and freeze . but a yummy one was frozen orange juice in Dixie cups with a frozen grape in the bottom .
experiment you never know what they will try.

57 Beth Pineda April 23, 2011 at 10:31 AM

I am a mother to six under the age of 14. We start offering as many different types of foods as possible as soon as they are eating table foods. I personally think that the sooner you begin introducing kids to lots of different types of foods, the better. They become adventurous eaters from the beginning!

58 Val April 23, 2011 at 2:11 PM


59 Val April 23, 2011 at 2:11 PM


60 Jimena April 24, 2011 at 12:08 PM

I don’t have children right how but when I do I will definitely be giving them some green smoothies or as those with kids call them “green monster” smoothies. I drink them myself adding some leafy greens such as spinach or kale along with fruits such as apple, pear and banana. Tastes so delicious and they will never know it’s full of veggies!

61 susitravl April 25, 2011 at 9:55 AM

Our kids have always loved fruit and vegetables, so no need to hide them in their food. We just make sure we have a lot of “ready to eat” fruit/veggies on hand for them since they work and go to school and have busy schedules.

62 PBPD April 26, 2011 at 1:01 AM

All in my family enjoy eating fruits & vegetables. Fruits are great in snacks or breakfast. Vegetables are always nice at dinnertime, especially when cooked up tastily.

63 Georgia April 26, 2011 at 7:12 PM

We always had fruits on the counter for snacks. Never had pop in the house. The only thing they had to drink was juice or water. Love fruit!

gmissycat at yahoo dot com

64 Georgia April 26, 2011 at 7:14 PM

Tweeted here too!/gmissycat/status/63017882505838593

gmissycat at yahoo dot com

65 Norma April 27, 2011 at 2:01 AM

Thankfully my daughter loved fruits and most veggies when she was a child – she thought fruit was a dessert, and I kept veggies simple and stuck to the ones she liked (carrots, peas, corn, yams, lettuce, cucumbers, tomatoes) rather than trying to make her eat the ones she didn’t like. (zucchini, cauliflower, cooked spinach). I added cheese or something special to ones she had mixed reactions to – like grilled Parmesan asparagus and artichokes with garlic butter.

66 LAMusing April 27, 2011 at 2:04 AM

I don’t have kids, but I remember as a kid my mom always kept fresh fruit around (which I loved) and sometimes made things like baked apples or warm cinnamon peaches. Veggies were a little more difficult until Dad started a garden – after helping to grow them I couldn’t wait to eat them!

67 Samantha Lee April 27, 2011 at 3:54 PM

I try to eat fruits and vegetables every single day, with my meals that I prepare.

68 Tina M April 27, 2011 at 11:10 PM

I put veggies and fruit in smoothies.

69 Tina M April 27, 2011 at 11:10 PM!/HappyTina0115/status/63439926502494208

70 Mary April 28, 2011 at 9:34 AM

I put extra veggies into just about everything I make.

71 Steven M Cote April 28, 2011 at 10:44 AM

In our house I’m the picky one so my wife makes us stuff like: Orange & carrot juice, Beetroot to orange juice, smoothies with fresh fruit and yogurt, she minces the veggies & adds them to soups and sauces so i will eat them with not noticing them. She has also got me eating spinach without a problem… She adds flavor to the veggies to keep them from being boring and also tries to keep them slightly crunchy so they aren’t a gooey mess. The main in our household is the presentation, she always makes the food look nice there by attracting curiosity and temptation, our child has not been picky yet so I couldn’t say much for her. I have a wonderful wife! :) hehehe

72 Rease April 28, 2011 at 5:08 PM

Chopping up veggies super small and cooking them into things is a great way to trick your kids into eating them. If you chop them too big they are likely to eat around them.

73 Bonnie April 28, 2011 at 6:53 PM

I think eating as a family, and serving as a role model is one of the best ways to get the children to try new foods. Also, adding veggies to regular disshes like macaroni, and meatloaf is a good idea!!

74 Jayne April 28, 2011 at 7:35 PM

We have a veggie garden. The kids enjoy eating what they’ve planted and watched grow.

75 Jayne April 28, 2011 at 7:37 PM


76 Mary M April 29, 2011 at 7:06 PM

My kids were not to much of picky eaters. They actually loved fruits and vegetables so I was pretty lucky in that area. They always got their juice and fruit in the mornings and the veggies at night for dinner. They usually ate it without to much coaching from me, thank god.

77 Mary M April 29, 2011 at 7:06 PM

Tweeted too!/marybug2/status/64103224856150016

marybug2 @ yahoo . com

78 kristy May 2, 2011 at 3:46 PM

I make pizzas with lots of vegies and have them help

79 ria May 2, 2011 at 10:31 PM

I add fruit and veggies wherever possible- veggie pizzas, chicken/veggie tortillas, squash/pumpkin muffins etc
rmartinclarke @

80 ria May 2, 2011 at 10:32 PM!/rsmc1/status/65242060508250114

81 ANGEL JACKLYN May 3, 2011 at 12:16 AM


82 ANGEL JACKLYN May 3, 2011 at 12:16 AM

2ND ENTRY TWEET @!/kytah00/status/65268027242971136 kytah00 at

83 pixie13 May 4, 2011 at 11:49 AM

Lots of fruit smoothies & we eat a lot of salads & stir fries.

84 pixie13 May 4, 2011 at 11:49 AM


85 nan May 4, 2011 at 2:17 PM

my son refuses veggies so i grate carrots and put them in muffins and i buy fruit/veggie blend drinks to sneak them into him
nannypanpan at

86 Gina @ The Crave to Save May 5, 2011 at 8:32 PM

It’s all about presentation and finding recipes that your kids like that may have veggies in them. Stick to those and keep rotating them!

gina.m.maddox (at) gmail (dot) com

87 Gina @ The Crave to Save May 5, 2011 at 8:33 PM!/CrazyItalian0/status/66299089175851008

gina.m.maddox (at) gmail (dot) com

88 Erin from Long Island May 6, 2011 at 5:40 AM

try to find the preparation methods you kids prefer and go from there. we will eat almost anything grilled or roasted!

89 Erin from Long Island May 6, 2011 at 5:40 AM


90 Kerry May 6, 2011 at 10:52 PM

My kids like to dunk and dip their food. So ranch dressing or hummus with their veggies helps a lot!

91 Kerry May 6, 2011 at 10:53 PM!/KerryBishop/status/66697031720251392

92 betsy May 6, 2011 at 10:59 PM

I have a lot of fruit and vegi’s for snacks and don’t keep much junk food in the house. My son loves apples, banna’s, carrot sticks.

93 Susan E. May 7, 2011 at 11:13 AM

Smoothies and adding veggies to sauces is the quickest and easiest way I’ve found for anyone who doesn’t like veggies, including my husband.


94 Melanie L. Herman May 7, 2011 at 5:13 PM

I encourage them to help me cut up the fruit and/or veggies. When they are involved in the preparation, they tend to eat the final product.

95 Debra F May 7, 2011 at 6:35 PM

I am very lucky. My kids love love love fruit. Never any problems getting them to eat fruit. They also like quite a few veggies, so I don’t push it and force them to eat what they don’t like. I do introduce and reintroduce new and seasonal veggies all the time and my oldest especially will try more and more.

96 Debra F May 7, 2011 at 6:35 PM


97 sy May 7, 2011 at 8:53 PM

i love organic baby carrots, i try to add fruits and vegetables to our diet but we often don’t have enough, so i add supplements too, i like powder supplements that i can add to drinks.
songyueyu at gmail

98 sy May 7, 2011 at 8:53 PM!/syytta/status/67029004284215296

99 Judith May 7, 2011 at 9:56 PM

We are a vegetable eating family so the kids and now the grandkids don’t know anything different.

100 JanPattersonRN May 7, 2011 at 11:04 PM

My kids are older now, but with my grandson one of the things we do when I go visit is find places to pick fresh fruit. There’s almost always someplace with blackberries growing wild, or [he lives in Southern California] date palms dropping fruit, or oranges, or lemons. And when he comes to visit here we do the same.

It’s helped him understand where fruit comes from and how it looks on the tree or bush, and now he’s a right good fruit shopper on his own.

101 terri weber May 8, 2011 at 1:01 PM

What great ideas for getting move veggies in your food. Yum!

102 Joyce Raymond May 8, 2011 at 1:38 PM

My daughter always loved grapes and small chunks of cheese.I would also give her a glass of milk or a juice box (only real juice, no kool aid or hawain punch).

103 Sherry Williams May 8, 2011 at 2:22 PM

I really love veggies and fruits. Good tips above. Thanks.

104 Donna B. May 8, 2011 at 8:01 PM

I make sure we eat a wide variety of fruits and vegetables and I keep plenty of healthy snack options on hand. I also limit sweets, sodas, fried foods and other junk food. My son has always loved all fruits and veggies so getting him to eat a healthy, varied diet has never been an issue, but I will add veggies to spaghetti sauce, meatloaf and casseroles to boost the nutrition.

105 STEPHANIE EDMOND May 9, 2011 at 3:16 AM


106 Betty C May 9, 2011 at 3:20 AM

I’m very fortunate that my children have never been picky eaters. In fact, they love almost every type of food that they have tried. The main problem was keeping enough fresh fruit in the house. It always seemed to disappear too quickly.

107 Betty C May 9, 2011 at 3:21 AM


108 Jennifer May 9, 2011 at 3:46 AM

We told our daughter that you can’t visit new, exciting places if you don’t try new food.. now she’ll try anything for a chance to go to Paris!

109 Anne May 9, 2011 at 10:17 AM

I just serve healthy foods and figure that sooner or later the kids will eat them. We keep little junk food in the house, which helps because they do get hungry. My oldest daughter commented just yesterday that she loves black beans now, and can’t believe it took her so long to try them.

110 Anne May 9, 2011 at 10:17 AM

I blogged

111 Mari May 9, 2011 at 12:38 PM

I keep a veggie tray with my family’s favorite dips out on the table in between meals, rather than processed junk food.

112 Mari May 9, 2011 at 12:39 PM

I tweeted:

113 Francine May 9, 2011 at 3:21 PM

I get them to eat their Vegetables by seasoning them with good tasting seasonings and herbs. They LOVE Fruit, so it is never a problem to get them to eat it.

aliaskys (at) yahoo . com
Thank You! :)

114 Joanne Schultz May 9, 2011 at 5:22 PM

Sometimes it’s easier to serve foods in a different way if your family doesn’t like them the way they are normally prepared. Cooked spinach- yuk, cooked spinach in cream sauce – double yuk! But put spinach leaves in a salad and that’s ok!
Thanks for the giveaway!

115 Donna K May 9, 2011 at 6:55 PM

I try to hide the veggies in the sauce.

116 Tracie Trump May 9, 2011 at 9:59 PM

We grow our veggies and kids water them and them pick them! We then rate our favs!

117 Jill H May 10, 2011 at 2:17 AM

We love smoothies and these recipes are great!

118 Jill H May 10, 2011 at 2:17 AM


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