To hide… or not to hide

Earlier this year I spoke at the Children’s Food Trust’s annual conference and the (perennial) question of whether or not to hide veg in children’s food came up. This spills over into the wider debate of the role of ‘appearance’ when it comes to children’s food: just how much should we be PR’ing the role of fruit and (in particular) veg?

To be honest, I’m very much of the belief that the most important thing is getting our kids to eat (more of) their 5-a-day (whether or not they realise what they’re eating). This is purely from a nutritional viewpoint. Of course, I’d rather kids enjoyed rather than endured their veg (or had it hidden in their food ) but (frankly) if their palate has been used to sugar and salt from the get-go, it’s incredibly hard to get them enjoying fruit and veg off their own backs – unless there’s support at home. And sadly, this isn’t always forthcoming.

That said, cookery in school does help. Hugely. So don’t be disheartened if what you have prepared for them to cook one week doesn’t go down too well at the tasting part. Just give it time.

Newsflash: Kids eat with their ears, eyes and head. If they don’t like the look or sound of something, they probably won’t eat it. My Popeyes’s Pesto (with olive oil!) sounds so much more appealing (I think) than Spinach Pesto. So do get creative with what you call your dishes.

Likewise, if you’re making sandwiches, never underestimate the power of a cookie cutter. Try carrot, hummus and sultanas as a Middle Eastern idea – or cream cheese and blueberries for an all-American sandwich.

Finally I simply had to share two of my favourite recipes….

My Mr Lion Lunch and Under the Sea Mr Crab Baked Potato.

       

They may not be cool enough for the glossy food mags – but kids just love ‘em!

Enjoy!

F.x

Fiona Faulkner is a mum, broadcaster and author of the book ‘25 Foods your kids hate…and how to get them eating 24‘. She’s working with us on our Take Two campaign to get every child eating at least two portions of fruit and veg during lunchtime at school.

Twitter for @cookingclubs #getinvolved

Ever had to tell someone you’re not on Facebook OR Twitter and feel like you’ve sprouted two heads judging by the puzzled look you get?

For the 33 million Facebook users, 34 million Twitter tweeters and the 11 million people signed up to LinkedIn in the UK alone, social media is such a big part of every day life, the thought of even 24 hours without it probably sends a shiver down their spine…me included!

But don’t be put off. Once you’ve got to grips with the basics, the right social media channel can actually create shortcuts to help your cooking club grow.
Joining the Twittersphere is a good place to start. It’s completely free and so simple to set up. You simply create an account (Twitter walks you through this process), search for and follow people you are interested in and, if they like you, they follow you back. Messages (tweets) are restricted to just 140 characters so it’s quick and easy to start a conversation and means you won’t spend hours planning content.

Twitter can open a whole load of exciting virtual windows for cooking clubs.  It can help you….

1.    Make a name for yourself and establish your club in your local community – it could lead to all sorts of exciting new ventures, like businesses who might love what you’re doing and agree to sponsor you for new equipment.

2.    Connect with local suppliers who can help you with deals on ingredients – it could save you money and also lead to club visits (particularly fun if you hook up with your farming community!) donations or even guest speakers who can join you for cooking sessions.

3.    Promote your events so even more people turn up – local media are also interested in hearing about what schools and clubs are doing to help children and families live healthy lifestyles.

4.    Create a personality for your club – if you’ve seen something that’s made you laugh or smile, or even an interesting news story or new research about children’s health, pass it on to your followers by tweeting the link.

5.    Connect with parents, family members and friends of the school who may love cooking at home or would like to learn new cooking skills too – you may find some new volunteers to help out at events and club sessions.

6.    Make friends with fellow foodies, like local restaurateurs, chefs, and other cooking clubs – seeing what they’re up to can give you new recipe and activity ideas. You can even tweet them for advice on how to follow in their footsteps.

7.    Share recipes, advice on healthy eating and tips for cooking to help others get cooking affordable and nutritious meals in your wider community.

The thing to remember is that followers don’t just appear overnight. It can take time to build up your following so try and see each new one as a virtual high-five and watch it grow as you learn. Don’t forget to:
•    Promote your club’s Twitter name in the school newsletter, on the website and wherever you can
•    Follow us! @Childfoodtrust using the #LetsGetCooking hashtag

Sarah is our Media and PR Support Officer. Email Sarah. 

Testing times….

The return to school after the Easter hols will mean only one thing to loads of you with children of certain ages…..yep, exam season’s looming. That means nerves, grouchiness and worry all round. But the one thing you don’t want to be worried about is what they’re eating.

I know we say it all the time, but it’s worth repeating: research proves that when kids eat better, they do better. They’re more focused on learning after a good meal, while some smaller studies we’ve done found pupils got better results in schools offering healthy breakfasts compared to those that weren’t.

Back in 2009, we ran a survey of 500 13-17 year olds and found that:

• 42% said they chose chocolate as their snack of choice when revising. A third (33%) chose fizzy drinks and a similar number chose biscuits (31%). One in four (26%) went for caffeine-laden energy drinks
• When we asked what were their top ‘brain-fuelling’ foods to help them concentrate, they did put healthy choices on top: one in three chose fish (34%) and fruit (33%) and a quarter chose pasta (25%) and vegetables (24%). Chocolate (15%), fizzy drinks (12%), sweets (8%) and biscuits (7%) were relegated to the bottom
• But even though they were clearly clued up about the benefits of healthy eating, eight out of ten (79%) agreed they’re more likely to snack more and eat less healthily when studying or revising
• Four in ten (42%) said they’d skipped meals to make time to study
• Only 48% agreed eating properly was important to help you study
• Less than 20% felt that getting enough exercise was important in the runup to exams.

So what should they be eating in the coming weeks of revision and exams? Here are my top tips:

• Get their brains in gear with a good breakfast. Breakfast gives us the energy we need to get our brains going again in the morning. So base their breakfasts on starchy foods like bread or cereal – don’t forget, wholegrain varieties release energy more slowly, which means they’ll keep them going for longer. Try muesli or porridge with low fat milk; yoghurt and a handful of dried or fresh fruit; wholegrain toast with tomatoes and mushrooms; or peanut butter or baked beans on wholegrain toast. Add a glass of fresh fruit juice for the vitamin C – this helps them absorb more of the iron from cereals
• Take advantage of school breakfast clubs. Many schools lay on free breakfasts during exam periods to help students start the day – a great way to get them focused and calm the nerves
• Remind them to have a drink. If they’re complaining of feeling tired and lethargic during a revision session, it could be a sign that they’re not drinking enough water. Our bodies need this to work properly, so make sure their glass is topped up. Try to avoid the soft drinks – they might stave off thirst, but they can be full of sugar and empty calories. And kill the caffeine. Energy drinks laced with the stuff are often popular with teenagers, but it’s like sending your body on an energy rollercoaster
• Encourage them to stay in school for lunch. A good school meal from the canteen is chock-full of the nutrients they need for a heavy day in the exam room
• Get them friendly with fish. A great source of protein and essential vitamins and minerals. At least two portions per week is the ideal, including one of oily fish like salmon or sardines. Check out the Marine Stewardship Council’s website for loads of great recipes
• Don’t let them skip meals. They’ll find it difficult to concentrate if they’re not eating regularly enough. Little and often are your watch-words!
• Make every snack count. Sweets and biscuits might give them an instant hit but they release energy quickly. Instead try foods like bananas, dried apricots, wholemeal toast and unsalted nuts – they all contain slow release energy that will keep tummies full and minds on the books. There are loads of great snack ideas here
• Iron power. This is a common problem for teenagers anyway – if they’re not getting enough iron, their energy levels start to drop and they find it harder to concentrate. Try giving them more pulses like chickpeas or lentils, eggs, red meat, dried fruit and leafy green vegetables like spinach. Getting some vitamin C at each meal helps their bodies absorb more iron, too. Check out tasty school recipes for high-iron dishes (just reduce the quantities if you’re making them at home)

Laura’s one of our nutritionists. Email Laura.

Family bonding on the menu

Guest blogger, Jane Miles, Children’s Food Trust board member.

In February, St Willibrord’s RC Primary School deservedly won the Let’s Get Cooking national Golden Spoon Award 2013, which for them, celebrates the huge success of their ‘dads and lads’ club to help fathers and their sons cook their way towards a healthier lifestyle.

After having the pleasure of meeting members at the award ceremony in London, I was so inspired that I planned a visit to see their great work in action.

On Monday 11th March, I rolled up my sleeves and got on my way. As I approached the school the snow was falling and a gloomy Manchester day was before me. However, once I was at the school I was met with warmth, enthusiasm and passion. Some members of the club were away with ill health but Andrea Wheeldon, the school’s Family Worker who runs the club, was keen for the club to go ahead.

At 12.30pm, I helped set up a practical space for the dads and lads to work in. Portable ovens, chopping boards, electric whisks, washing up bowls and ingredients were brought to the floor. Three dads, one mother and a group of spirited children worked hard all afternoon; mixing, chopping, cooking and tasting! By the end of the afternoon a healthy stir fry and oatmeal cookies were proudly served. The pupils and parents worked, chatted and engaged with one another.

Lads and dads in action!

Healthy eating, bonding and building positive relationships with each other were top on the list of priorities for the day and are embedded in the ethos of their club.

Throughout the afternoon, we had lots of interested visitors who wanted to bring their dads to the club next time. The day was a wonderful opportunity to see how food can really bring people together, even before it hits the table.

I’d like to say a big thank you to all at the school for welcoming me into their club and for letting me experience the wonderful environment and goings-on of a very popular cooking club. Here’s to lots more great cooking (and eating!) by lads and their dads!

Stories to make your sweet tooth ache

After a long weekend which for so many kids (and adults, too!) will have been chock-full of sugar in the form of chocolate eggs, this should be a good time to get a few facts straight about the sweet stuff in children’s diets.

After all, if you’re a parent and you’ve been reading about sugar in school puddings over the Bank Holiday, you might be feeling seriously confused.

First, a few basics about sugar. The sugars that occur naturally in milk and fresh fruit are one kind of sugar (‘intrinsic’, if you want to get technical). The stuff you find in cooked and dried fruit, fruit juice and in cakes, biscuits, sweets, squash and soft drinks, is another kind (‘non-milk extrinsic, or NMES for short). This form is often also called ‘added’ sugar.

The Department of Health recommends that we don’t have too much added sugar. Of all of the energy we get from our food and drink (calories, to put it another way), it recommends no more than 11% of that energy should come from the added stuff.

In primary school, a child’s lunch should contain around 530 calories. Apply the 11% rule, and that means the average school lunch shouldn’t contain more than 15.5g of added (NMES) sugar (if you want to think about the whole day, the average child at primary school needs around 1767 calories; the 11% rule means no more than 52g of added sugar in a day).

That means schools can’t put any cake on the menu with more than 15.5g of sugar in, right? Wrong. National nutritional standards for schools allow cooks to be flexible in designing their menus, and to help children learn about the range of foods which make for a balanced diet. They do this by measuring the average lunch in a school’s menu cycle (which is normally 3-4 weeks long). So, a school can offer a cake or pud which is higher in added sugar on one day, but for their average meal to meet the nutritional standards, other days will have to be much lower in sugar – so it all balances out. Put another way, your child’s school won’t be meeting the national standards if it’s serving up cake with lots of added sugar every day of the week.

Of course, the standards also help keep sugar down by banning confectionary, promoting healthier drinks, and helping make sure that portion sizes are sensible. We advise schools to get different pud options on the menu and to sweeten puddings with fruit wherever they can – as this helps pupils towards their five-a-day fruit and veg target at the same time. And the standards on sugar have worked – the amount of sugar kids are eating in school meals has fallen significantly since the standards came into force (by more than a third in secondary schools).

It’s completely possible to make delicious puds for kids which give them less than 15.5g of added sugar – take a look at our recipes for schools here. Try them at home* if the Easter bunny’s left you feeling sweet enough for now…

* Just don’t forget to make the quantities smaller – these recipes are designed for school cooks, so they make enough for lots of children!

Claire’s one of our nutritionists. Email Claire.

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Why mums SHOULD do the washing up this Mother’s Day…

Why mums SHOULD do the washing up this Mother’s Day…

Ok, give me five minutes to explain this one…

I’ve spent a lot of time talking to parents, teachers and childcare providers about what can be gained by cooking with kids. And primarily I’ve focused on the obvious vantage points: encouraging healthy eating (children are far more invested to eat what they’ve had a hand in creating);  encouraging kitchen skills and dexterity (note that the Lets Get Cooking programme has created a wonderful back catalogue of recipes that also enable children to ‘achieve’ various cookery skills); and helping kids create their own internal recipe file – hopefully to be revisited when they’re out in the big wide world, living independently (newsflash: Home Ec has come a long way and some of the more progressive schools I visit are as likely to create hummus and hagis as they are scones and Scotch Eggs).

But there’s another huge advantage to cooking with kids – and it’s one that’s often overlooked: being in the kitchen with kids (whatever you’re doing) creates the opportunity for them to talk, you to listen (really listen – not that ‘distracted listening’ that us parents do!) and both of you to bond.

Do you remember those wonderful TV adverts that were looking to recruit social workers? In one of them, a short film depicted a social worker using the unmistakably British ‘lets have a nice cup of tea’ methodology in order to start a dialogue with a troubled teen. The strapline, I recall, was ‘Not Just a Cup of Tea – Be The Difference.’

The point is, sometimes kids find it hard to find the words. Perhaps they’ve come from an uncommunicative family; perhaps they’re just shy; perhaps something more serious is going on. Certainly in this spinning plates, juggling balls era, I often find it hard myself to just… stop – and enjoy time with my kids. Frequently I’ll ask if they’re ok, and usually the answer is yes. But ordinarily in these briefest of chats I’m battling traffic, if not sibling rivalry.

Undoubtedly some of the best conversations I’ve had with my kids have been when we’ve been semi-focused on some other job – why is that? – and that’s when cooking comes into its own; ‘chop-n-chat’ as the cookery show producers call it. (And yes, even something as mundane as washing up can create a fantastic bonding opportunity. Got an uncommunicative teen? Pretend the dishwasher’s broken, slip them a fiver* and then hand them a tea towel).

Many child psychologists believe it’s more vital than ever for children to engage in activities with their parents – in order that they can develop essential social (as well as practical) skills. Increasingly though, kids are left to their own devices – and I mean that literally as well as figuratively (ever seen a seven year old with a mobile? I know that lifestyles can make this kind of thing necessary but it still makes me very sad…) Likewise I recently read about a report** which revealed that “only a fifth of UK parents do any form of family activities with their kids”.

Listen, I don’t mean to heap yet more guilt upon time-stretched, busy parents (and I’m the first to admit to using CBBC as a babysitter while I’m on a work call – or even when I’m just knackered). And I’m not totally antiquated when it comes to modern day kids’ activities – after all, if we don’t allow them to embrace the digital age, they’ll be the hippy kids, left behind.

But (never mind cooking) the ability to talk, communicate, and socialize is – to my mind – one of the most vital skills for life (and relationships) – and these skills must surely be taught by parents, by both modeling this behaviour at home, as well as creating the opportunity for it to happen.

And cooking with kids is just perfect for this. Cheap, weather-proof, and with ample edible incentivisers, you can even have a glass of wine while you’re doing it….

So this Mother’s Day, how about ditching the idea of a pampered pub lunch and creating the gift of some heart-warming ‘you and them’ time – in the kitchen, playing your favourite songs, just you and your kid(s).

You’ll be amazed at where those conversations might just take you.

* I imagine that’s the going rate these days?!

**’Self Raising Families’ – a report commissioned by Betty Crocker on the Psychological, Social and Practical Benefits of Family Baking and Bonding.

Fiona Faulkner is a mum, broadcaster and author of the book ‘25 Foods your kids hate…and how to get them eating 24‘. She’s working with us on our Take Two campaign to get every child eating at least two portions of fruit and veg during lunchtime at school.

Sugar and spice and all things nice….

As the rhyme goes, that’s what girls are made of. But apparently, teenage girls are getting a bit too much of the sugar and not nearly enough fruit and veg.

In fact, recent stats showed that only 8% of 11-18 year old girls are getting their 5-a-day. Here are my tips on getting girls to bump up their intake:

• Really focus on breakfast. It’s so important that teenagers eat something before school – and if you can get some dried fruit into their cereal or fruit pots with yoghurt, it all counts. There’s a great recipe for fruit yoghurt and granola in our recipe book for school cooks here
  
• Sell the citrus. Lots of young girls don’t get enough iron – vital for brain development and to prevent them from feeling tired. Try throwing a few satsumas into their lunch and getting them to have a glass of orange juice with breakfast – the Vitamin C in fruit like this helps them to absorb iron from foods. Schools can help by including a portion of fruit or fruit juice into their meal deals, to maximise the amount of iron they absorb
• Experiment with lots of different coloured fruits to make smoothies. Add ice cubes to make a crushed ice drink, or milk or yoghurt to make your own milkshake. There’s a great recipe for smoothies in our book here
• Vegetables are good sources of fibre, iron and folate which are all really important for young girls. Create your own salad bar with lots of  options to choose from – plain grated carrot, sliced beetroot, mixed lettuce and some beans or pulses like a mixed bean salad. There are loads of ideas here
• You can really pack veg into homemade soup. This is often a good seller for schools during the winter as a warming snack at morning break or at lunch with a wholemeal bread roll.

Laura’s one of our nutritionists. Email Laura.

Hungry children mustn’t ever become ‘old news’

What makes news isn’t always ‘new’, is it? Take our survey of professionals working with kids, out today in the Daily Mirror.

What we found was deeply saddening: professionals reporting to be giving children money for food because they fear they’re going hungry at home. School staff reporting that the quality of food they see in lunchboxes has got worse in the last two years. Well over a third of our respondents saying they work with children who aren’t getting enough to eat every single day.

But this isn’t a ‘new’ story. Our survey’s by no means the first to collect these sorts of views and data in recent months, and it certainly won’t be the last. Headline after headline has told of children turning up at school hungry, experts have talked about the threat of malnutrition for children’s health, education and development; and some fantastic campaigns and initiatives have done a sterling job in flagging the issues, making the arguments and pressing for action.

What’s most terrifying is that this can become background noise. If we read about the growing prevalence of hungry children and hungry families here in the UK often enough, does it somehow become accepted as too big to tackle; a fact that we can’t change?

We wanted to run our survey as a reminder of the context for the debates we’ll be having at our Children’s Food Conference. What will I be saying? If we really want to get serious about reducing the number of children who spend their lives hungry, we need to invest in the things that help those who work with them. Local authorities should be using their new public health responsibilities as a lever, devoting some of their funding for public health to improving children’s nutrition. There are all sorts of ways they can do this, and the approach that’s best in each area may well look quite different. But that explicit commitment would be a step in the right direction.

Linda’s our Director of Delivery and Chief Executive-designate. 

This blog is brought to you in association with the letter D

It was the scourge of children in the 19th century, and doctors thought it had been almost eradicated.

But it seems cases of rickets are back on the rise. Frightening stuff, when you think that we know more about its causes and how to prevent it than ever before.

Why is this happening? It’s partly down to deficiency in Vitamin D. This nifty little nutrient works with calcium to help keep bones strong and healthy. We get most of it through sunlight on our skin, but it’s also found in food.

Sadly, the rise of our indoors culture means kids don’t play out as much as they used to, so they’re not getting as much sunlight (something that many of us grown-ups are guilty of too). And all too often we’re not eating the right things to get enough Vitamin D from our diet. Because of the evidence that this is becoming more of a problem, the Scientific Advisory Committee on Nutrition (or SACN for short) is currently looking at the risks of this for the nation’s health. Their committee’s scheduled to publish draft recommendations in April.

In the meantime, oily fish like salmon and sardines, eggs, fortified fat spreads and breakfast cereals and powdered milk are just a few of the foods that contain Vitamin D. But here are my top tips for getting kids enjoying foods that can make every day a D-day:

• Hook, line and sinker: If you’re making a fish pie, don’t just go for white fish. Add some salmon or another oily variety – much easier to get into a dish like this without them noticing. You’ll be boosting the amount of calcium in the meal at the same time, so it’s a win-win. Try our fish pie recipes for older children here and for little ones here
• Eggs-periment with omelettes. They’re really cheap to make – try peppers, mushrooms and tuna in there
• Crack it: add eggs to your salads, sandwiches or have them as part of a hearty breakfast. Glaze the top of your mashed potato with egg if you’re making shepherds pie, cottage pie or fish pie to make a golden, crunchy topping
• Read the label: see if your breakfast cereal’s fortified with vitamin D and other nutrients like iron. But be careful – many breakfast cereals are also loaded with the sweet stuff, so go for varieties that are lower in sugar.

Some of us are at a higher risk of not getting enough Vitamin D, and if you’re in one of these groups it’s recommended you take a supplement too. Don’t forget, if you qualify for and are taking part in the Healthy Start scheme, you can get these for free.

Laura’s one of our nutritionists. Email Laura.

Love is in the air!

14 ways to make your kids fall in love with their greens (and reds, yellows, purples…)

It’s true, kids don’t always love their fruit and veg – and ok, I admit, even my own three still have their moments. If we’re honest, a lot of us had our ‘moments’ too, as youngsters. Can I get a little technical on you? It’s all to do with those developing taste buds. Children’s tongues are naturally more receptive to sweet than to savoury. So if a child says “this broccoli tastes ick!”, chances are it does – to them. So believe them. But equally, keep calm and carry on.

So now you’re asking me how to stay zen when it’s the third night in a row that little Johnny has refused his veg? And now his sister is following suit? It’s chaos in the kitchen and all you really wanted was an early night and to catch the latest episode of The Killing. So what’s your strategy? Bribe with dessert  (not judging – I’ve been there)? But I can tell you that bribery and threats are a classic example of short-term gain for a lifetime of bargaining strategies. And you don’t want that (let’s face it, we’re all in this for the long haul). Why shouldn’t you bribe with dessert? Well that’s possibly a good place to start. Think of these tips as my love letter to you, and your family.

Neither reward, nor punish with food

I base this on an interesting theory called the ‘over-justification hypothesis’. The premise here is that kids enjoy something less if they realise they’re being rewarded for eating it. One to remember next time you’re tempted to bribe with ice cream..?

Become a marketing guru

While we generally eat with our taste buds, smell and emotion, kids usually eat with their ears, eyes and head. If they don’t like the look or sound of something, they probably won’t eat it. Making sandwiches? Never underestimate the power of a cookie cutter…

Don’t be a plate-up parent

Adopt my buffet-style approach to dinners – by offering a selection of dishes and ingredients and letting your family put together their own main course. Represent all food groups and the rule is that everyone needs to take from at least two dishes. Remember: kids always eat better when they’re invested in their own creation.

Don’t fall into the ‘every last scrap’ trap

By forcing kids to eat ‘every last scrap’ you’re encouraging them to over-eat as well as ignore those vital ‘I’m full’ signals from their brain – not cool! Remember: the idea is that you want your kids to enjoy, not endure their fruit and veg.

Invite foodie friends

You’d be amazed at what your child will eat when they see their best friend tucking into the same with gusto. Peer pressure at its most effective.

Grow your own…

I know that gardening with kids is yet another time constraint. My advice – especially for beginners – is to find that elderly someone in your life who’s ‘a good gardener’ and ask them for help to get you all started – they’ll love it. Plus: grow stuff you know you’ll actually want to eat – and always include strawberries on that list. Come summer you’ll become an instant hero.

…or at least pick your own!

All the taste, none of the hassle – what’s not to love?!

Encourage silly suppers

When your kids are older, create a sense of empowerment by allowing them to decide what you’ll have for dinner once a month. Chocolate and crisps all round? Use it as a (non-judgemental) opportunity to discuss how certain foods make us feel if we indulge in too much of them. Because I give my kids such a free rein on what they eat, they now come to me and say “mummy I think I need some healthy food today…” They’re listening to their bodies. Job done.

Watch the snack attacks

I’m not the world’s biggest fan of our new-found snacking culture. Kids these days seem to be grazing all the time. This also points to our on-going desire to micro-manage our kids’ diets. We hate the thought of them ‘going hungry’ – but kids need to feel hungry (a) so they eat their dinner and (b) so they understand the ebbs and flows of their body’s appetites. I’d be careful that the snacks you give are not too filling or offered too close to mealtimes.

Employ the distraction technique

Shockingly, I’m a great fan of offering (healthy) snacks in front of a kids’ favourite TV show (it’s the ‘hand-to-mouth’ action). How about going retro with cheese and pineapple (cubes) on sticks? Use cut straws as a safer alternative to cocktail sticks – and try apple and cheese too (for a budget-savvy option).

Don’t become the party bag equivalent of the Spanish Inquisition

In other words, don’t create issues around food (or succumb to ‘performance parenting’ and offer books and a balloon instead). Your kids don’t need an alpha mummy on their 8th birthday – they just want the toot (didn’t you once too?) Embrace it.

Change the scenery

Shake up the routine a bit and have a tea party in the playhouse; a breakfast picnic in the garden…

Discover your child’s personality

Interestingly, some research suggests that kids who are particularly sensitive to new surroundings, textures, or even loud noise can be particularly reticent to try new foods. Consider the role your child’s personality has to play when it comes to experimenting with food.

And I’m going to end on my biggest tip of all (and you thought I’d stopped at 13…?)

If you want your kids to really enjoy their 5-a-day, let them see YOU doing the same. I recently read about a study in America to do with getting kids to read more. It found that the children who most enjoyed reading weren’t from the families where parents read to their kids – but from the families with parents who openly enjoyed reading. In other words, do as I do, not as I say. Good eating habits have to be learnt and therefore taught. In other words, if you’re in love with healthy eating, chances are your kids will be too.

Of course the other big factor is cooking with your kids and getting them involved in the kitchen – but that’s another blog for another day!

In the meantime, Happy Valentine’s Day. I wish you and your kids a life-long love affair with your fruit and veg!

Fiona Faulkner is a mum, broadcaster and author of the book ‘25 Foods your kids hate…and how to get them eating 24‘. She’s working with us on our Take Two campaign to get every child eating at least two portions of fruit and veg during lunchtime at school.