Many parents face the challenge of encouraging their child to eat fruit. Some little ones are happy to reach for an apple or a banana, but there are also those who protest at the sight of a bowl of fruit and refuse to try even a small piece. At TEQUESTA International Preschool & Daycare of Warsaw, we encounter this problem quite often, so we want to share our experience and propose some solutions. We hope the following tips will help you in your home practice.
1. Understand the reason for the dislike
The first step is to figure out what lies behind a child’s refusal to eat fruit. Sometimes the child doesn’t like a particular taste or texture. It could also be that the issue is simply that it’s a “new dish” (known as food neophobia, or fear of unfamiliar foods). Sometimes the child’s reluctance is related to a stage of intense development, where they want autonomy and the ability to make decisions for themselves. They may also remember that a particular fruit was too sour or too hard before—thus they refuse it “on principle,” even though the next batch of fruit might taste completely different.
What to do?
- Observe and talk. Before you offer your child another serving of fruit, ask them why they refuse it. Sometimes a child can point out the reason directly: “I don’t like the seeds in kiwi,” “It’s sour.” This knowledge can guide your next steps.
- Experiment with different types of fruit and presentations. If the child doesn’t accept apples in slices, perhaps they’ll prefer them as applesauce or juice.
2. Create a friendly atmosphere and incorporate play
At TEQUESTA, we place great emphasis on making sure each child feels safe, accepted, and respected. These same values carry over into eating habits. Creating a relaxed and encouraging atmosphere at mealtimes makes children more willing to try new things.
- Cooking together: Children love the creative process, and inviting them into the kitchen to help prepare meals is an opportunity for them to explore ingredients and have a say in how the meal looks. A simple fruit salad recipe is enough—let the child peel the banana (if they’re already capable of doing so), arrange peach slices, or choose colorful berries.
- Decorating dishes: Eating “with the eyes” is extremely important. Colorful fruit arrangements (e.g., arranged to form a smile, a flower, or a favorite cartoon character) can be more appealing and may encourage the child to try tastes they previously disliked.
- Engaging names: For younger children, especially in a multilingual environment, it’s worth introducing fruit names in various languages. Words like “strawberry” or “banana” can sound interesting and spark a child’s curiosity, encouraging them to give it a try.
3. Set an example
There is no more effective way to encourage children to do something than by the example set by adults. When they see that parents, caregivers, and teachers enjoy eating fruit, they will be more likely to try it themselves.
- If a parent or caregiver refuses to taste fruit themselves, it’s unrealistic to expect a child to want to eat it.
- Having shared meals at one table, where everyone has their favorite fruit on their plate or in a bowl, often piques a child’s interest.
4. Offer variety, but in moderation
At TEQUESTA, we ensure children have access to a variety of foods, and we support parents in developing their children’s culinary interests. However, for children who are reluctant to eat fruit, making too many changes or trying to present “overwhelming” novelties can backfire.
- Changing the fruit every few days is fine, but an excess of options can be confusing. Sometimes it’s better to give a child time to get used to one type of fruit, like grapes, before introducing melon, mango, or kiwi.
- If a child grows to like one specific fruit (e.g., banana), don’t give it up just because you want “more variety.” Of course, it’s good to aim for a varied diet, but gradually introducing new fruits can take time—and it’s still worthwhile.
5. Talk about the benefits in an age-appropriate way
Children are often curious about the world. At TEQUESTA, we teach them through play and try to combine physical activities with information about a healthy lifestyle. You can do something similar at home.
- Short, interesting stories: Instead of saying, “Eat strawberries; they’re healthy,” weave it into a story: “Did you know that strawberries help you be as fast as… (here, refer to a favorite cartoon character or animal)? They give us energy to play.”
- Explanations tailored to the child’s age: Older children might be interested to learn that certain fruits, such as apples or oranges, contain vitamin C (ascorbic acid), which supports the immune system—helping protect us from frequent colds.
6. Avoid pressure and coercion
In our preschool, we prioritize an individual approach to each child. We know how important it is for them to feel that their opinion matters. Applying too much pressure to eat fruit, especially in front of others, can have the opposite effect.
- Avoid punishments and rewards related to food. Forcing a child to eat fruit, promising “sweets in return,” or even praising them for every bite can develop unhealthy eating habits. Food then becomes a means to an end, rather than a natural part of everyday life.
- Respect boundaries: If a child tries a fruit and clearly dislikes it, don’t push them to eat more. Over time, their taste may change, so it’s worth offering the same fruit again in a different form later on.
7. Get creative in the kitchen
One method we often recommend to parents at TEQUESTA is to incorporate fruit into dishes where it isn’t the main flavor but still provides nutritional value and gradually familiarizes the child with new tastes.
- Smoothies and shakes: Combine favorite milk (cow’s or plant-based, e.g., almond) with a banana, a handful of strawberries or raspberries, or even a small amount of spinach. The green color might intrigue them, and the fruit will mask the taste of the vegetables.
- Pancakes with fruit filling: Many children love pancakes—adding chopped peach, apple, or berries inside can “sneak” fruit into their meal.
- Homemade popsicles: Blended fruit with a bit of thick yogurt, frozen in small molds, can be a natural and fun snack.
8. Harness the power of peers
In a preschool setting, children are much more likely to try new flavors if their peers do so too. This phenomenon can also extend to the home environment.
- If you have the opportunity to meet with other children (e.g., in a park, at a birthday party, or a picnic), suggest a shared “fruit feast.” Often one friend taking a bite is enough to encourage your child to overcome their own resistance.
- For parents who have family or friends with children open to new flavors, this can be a great chance to take advantage of those positive examples.
9. Build positive experiences
Our experience at TEQUESTA shows that the more positive emotions children associate with fruit, the more likely they are to develop lasting healthy eating habits.
- Shopping together: Invite your child to the store or market. Let them choose fruits that catch their eye by color or aroma. You can ask: “Which fruit smells the most interesting?”, “Do you prefer the red one or the green one?”
- “Fruit-inspired” arts and crafts: Children’s imaginations have no limits! They can paint using “fruity” colors (e.g., the juicy red of strawberries, the orange hue of peaches), create collages with paper cutouts shaped like fruit, or make stamps from halves of apples or pears. Combining creativity with learning about nature and flavors is both fun and educational.
10. Patience and individual pacing
The most important message we want to leave you with is: patience. Every child develops at their own pace, in their own unique way. At TEQUESTA, with our multicultural and multilingual approach, we see how different children’s habits can be based on their family traditions and experiences.
- Don’t expect dietary changes to happen overnight. Sometimes a child needs several or even a dozen tries before they accept a particular variety of apple.
- Celebrate every little success. Trying one new fruit once a week is progress, and it’s worth acknowledging it.
Conclusion
Encouraging a child to eat fruit can be quite a challenge, but with the right approach and a little creativity, it’s entirely possible. At TEQUESTA International Preschool & Daycare of Warsaw, we’ve learned over the years that respect, acceptance, and support for each child’s individual needs are key. These factors make children feel safe, open to new experiences, and more willing to take on challenges.
Remember that pressure is not a good advisor. Patience, play, and shared experiences of flavor will be your best tools against a child’s reluctance to eat fruit. By using these methods, parents can be confident in their little explorers’ future. Healthy eating habits shaped in preschool will stay with them for a long time and will benefit them in later stages of their development—in school and in adult life.
The TEQUESTA team believes that creating positive associations with fruit is possible in every home. We encourage you to try culinary experiments, cook together as a family, shop together, and allow free play—these are the best ways to help children discover the wealth of flavors and aromas the world of fruit has to offer. We wish you every success and believe that, step by step, you’ll achieve your goal—a smile on your child’s face and a piece of fruit in their hand!
