It’s widely acknowledged that consuming five servings of fruits and vegetables daily is essential for a healthy, balanced diet. The National Health Service (NHS) emphasizes that there are “significant health benefits” to incorporating at least five portions of these foods into your daily meals.

The World Health Organization also supports this, stating that a daily intake of 400 grams of fruits and vegetables is linked to a reduced risk of heart disease and stroke. However, getting children to embrace these healthy eating habits can often be a challenge for parents.

Thankfully, there are various strategies parents can employ to make fruits and vegetables more appealing to children. One NHS-endorsed approach suggests enhancing packed lunches with a popular element.

The Better Health website, which offers “healthier lunchbox recipes” that are “quick and easy” to prepare, highlights this advice. According to the NHS, a crucial tip for crafting nutritious lunchboxes is to “always add veg.”

The NHS advises, “Cherry tomatoes, or sticks of carrot, cucumber, celery, and peppers, all contribute to your 5 A Day.” They further suggest that including a small container of reduced-fat hummus or a similar dip can make vegetables more enticing for children. As the NHS explains, “Adding a small pot of reduced-fat hummus or other dips may help with getting kids to eat vegetables.”

Moreover, incorporating fruit into lunchboxes is highly recommended. As reported by the Mirror, the NHS suggests, “Try chopped apple, peeled satsuma segments, strawberries, blueberries, halved grapes, or melon slices to make it easier for them to eat. Add a squeeze of lemon juice to prevent browning.”

Some parents might opt for tinned fruit. “A small pot of tinned fruit in juice – not syrup – is perfect for a lunchbox and easily stored in the cupboard.” However, fruit bars are generally best avoided, according to the NHS.

“Dried fruit like raisins, sultanas and dried apricots are not only cheaper than processed fruit bars and snacks but can be healthier too. Just remember to keep dried fruit to mealtimes as it can be bad for teeth.”

The Eatwell Guide advises that most people should try to base their meals on higher fibre starchy foods, have some dairy or dairy alternatives, eat some beans, pulses, fish, eggs, meat and other protein, choose unsaturated oils and spreads, and drink plenty of fluids.  For your ‘five a day’, 80g of fresh, canned or frozen fruit and vegetables counts as one portion. Potatoes and some starchy foods are not usually counted.

The NHS said: “Most people in the UK eat and drink too many calories, too much saturated fat, sugar and salt, and not enough fruit, vegetables, oily fish or fibre.

“The Eatwell Guide does not apply to children under the age of 2 because they have different nutritional needs. After the age of 2 years, children should move to eating the same foods as the rest of the family in the proportions shown in the Eatwell Guide.”