Tips to Ensure Fussy Eaters get their 5-A-Day

fruit and veg

It can be hard enough making sure the whole family is getting their recommended 5-a-day fruit and vegetables, but what if you are also feeding a picky eater? Good 4 U shares their tips to ensure fussy eaters get their 5-a-day.

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#1. Add Vegetables to Sauces

Add chopped broccoli or green peppers to spaghetti sauce. Some great ideas in 14 sneaky ways to get vegetables into kids meals.

#2. Add Fruit to Breakfast Cereal/Porridgeblueberries

Top cereal with fruit slices such as apple, banana or grate some apple or pear into porridge.

You may also like 7 Fruity Valentines Treats Kids will Love & 5 Kid-Friendly Fruit Snack Ideas

#3. Grate Vegetables into Dinners

Mix grated courgettes and carrots into casseroles and soups. Here are soup recipes that kids will actually love.

#4. Puree Vegetables

Keep a supply of pureed vegetables in the freezer, stored in ice cube trays and use as needed. Sneak them into kids favourite dishes. Always good to make purees with favourite and not so favourite veg combos. Mix in with pasta sauce/Used as a spread on toasted cheese sandwiches/Hide in cheesy mash potato.

#5. Keep Offering

Have chopped fruit and vegetables on the table with every meal and at snack times. Even if most of the time you are the only one eating them at least you are staying healthy, setting a good example and on the day when your children want to try them, they are available for them.

You might also like Top Tips for Fussy Eaters & 10 Simple smoothie recipes for kids they will actually like

#6. Disguise!

Puree carrots, butternut squash or sweet potato and combine with the mashed potato on top of a cottage or shepherds pie. Pouring thin gravy over the top would disguise the colour a little too.

#7. Peas

Try some peas in pods and get children to shell them. They might even taste a few.

Dip#8. Raw Veggie Sticks

Popular veggie sticks are chopped peppers , cucumber slices and carrots, and can be lovely served with hummous.

You may also like 8 Healthy Snack Ideas for Kids

#9. Grated Cheese

Grating cheese over vegetables works well.

#10. Make a Tomato Passata

Make a good tomato passata with onions, celery, carrots and garlic and store in freezer and add to pasta when needed. Also throw in a few chopped sprouts when serving. This is an easy way of getting nutritious food quick rather than eating tinned spaghetti or other processed sauces.

Ingredients (Makes approx. 1 Ltr):

  • 15 Fully ripened medium to large tomatoes, halved.
  • 1 Large, finely chopped red onion.
  • 3 Celery Stalk
  • 3 Carrots
  • 2 tbsp Olive oil.
  • 4 Peeled and chopped cloves of garlic.
  • 1 tbsp Finely chopped basil.
  • 1 Desert sp Sundried tomato paste.
  • 1 Desert sp Tomato puree.
  • 1 tsp Course ground black pepper.
  • Salt to taste.


  1. Using a large frying pan gently fry the red onion, celery and carrots in the olive oil until soft (usually about 15minutes). Add to blender and also add tomatoes, garlic, basil and black pepper and liquidise until smooth.
  2. Pour the blender contents into your large pan and bring to the boil. Add the sun dried tomato paste and tomato puree and thoroughly mix. Now gently simmer, stirring frequently for 10 – 15 minutes and reduce until you have the perfect passata.

8 Healthy ice pop recipes kids will lick clean header#11. Fruit & Veggie Pops

When you have spare time try to make some homemade fruit & veggie pops. It’s a fun way of your children getting their 5 a day.

Here are some healthy ice-pop recipes that the kids will adore.


  • 300g low fat vanilla yogurt
  • 1 cup strawberries, sliced
  • 1 cup fresh spinach leaves
  • ½ cup apple juice


  1. In a blender, place ½ vanilla yogurt and strawberries. Blend until smooth. Spoon 2 tablespoons of the mixture into ice pop moulds.
  2. Put remaining mixture in a bowl; cover and refrigerate.
  3. Freeze pops for about 2 hours or until frozen.
  4. In blender, place remaining yoghurt, spinach and apple juice. Cover and blend until smooth.
  5. When first layer is frozen, pour about 1 ½ tablespoons of the spinach mixture in ice pop mould over frozen strawberry and vanilla layer. Put remaining mixture in bowl; cover and refrigerate.
  6. Freeze about 2 hours or until frozen.
  7. Repeat with remaining strawberry and spinach layers, freezing at least 2 hours between layers.

Article with thanks to Good 4 U. You can download their free handbook here

Are your kids or partner a fussy eater? Have you any tips for other parents on feeding fussy eaters?  Share them in the comments below


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