Great Tips For Children To Eat Salads In 2023

One of the most common difficulties that parents encounter when it comes to instilling good eating habits in their children is the consumption of vegetables.

Salads, the star dish of summer also for children

Fruits are sweet, juicy, and appetizing and, although sometimes it is difficult, it is usually much easier for them to get into the habit of eating them. But with vegetables, you have to try a little more. In the hot seasons, salads are the star dish that cannot be missing from a table, they hydrate us, refresh us and provide us with all those much-needed vitamins and minerals. But what can we do so that our children eat it and enjoy it?

Benefits of salads

  • First of all, there needs to be a food rotation so that it does not become boring and repetitive. A good green leaf base should be present, you can rotate the different types of lettuce, romaine, oak leaf, wonder lettuce, and Batavia… they have different flavors and textures,s and the appearance will also vary. Instead of lettuce, you can also use canonists’ flavor is mild and delicate, with tender spinach shoots, or use finely chopped kale well massaged with the dressing, this will soften the leaf and be very pleasant to eat.

Instead of lettuce you can also use lamb’s lettuce, its flavor is mild and delicate, tender spinach shoots or use fine julienne chopped kale

  • The variety can be key to getting salads creative. Add finely chopped cabbage, carrots, beets, corn, tomatoes, peppers, and radishes… these ingredients add color and the salad will be striking. But don’t use up all your resources at once or you’ll always make the same salad. Try to use 5 or 6 ingredients each time to create a true variety.
  • Avocados, olives, and nuts are healthy fat sources They are perfect in salads and children tend to like them.
  • When it comes to making a really tasty, the dressing will be our ally. The taste of vegetables compared to other foods may be a bit flatter. For this reason, making an abundant dressing or vinaigrette will enhance the grace of the dish. Do not stay in the simple dressing of vinegar, oil, and salt, use nut or seed cream such as tahini as a fat base. In addition to providing minerals and vitamins, they add density to the sauce and increase its palatability.
  • In case of extreme need, resort to infallible toppings such as roasted and ground nuts coarse such as peanuts, hazelnuts, corn, or almonds. You can grate a walnut or add toasted bread croutons. This simple act adds a lot of flavor to the salad and will make even the little ones enjoy it.

In our study, people who ate a high variety of fruits and/or vegetables had less risk of inadequate fiber, vitamin, and mineral intake, and therefore better diet quality. The same happened in those participants who consumed a high amount of fruit and/or vegetables per day ”, Jordi Salas and Leyre López, Ciberobn researchers, told CuídatePlus.

In addition, they observed that those participants with a high and varied consumption of fruits and/or vegetables per day presented a better quality diet, which translated into better intakes of fiber, vitamins, and minerals, compared to those who showed a varied consumption of fruits and/or vegetables but not high, and vice versa.

Likewise, those participants who consumed a wide variety of fruits and/or vegetables daily were more physically active and non-smokers.

“Therefore, in our study with elderly participants and high cardiovascular risk, we have seen that a high variety in the consumption of fruits and/or vegetables, along with a high quantity of these, is associated with diet quality and better lifestyles”, summarize the authors.

What fruits and vegetables have been analyzed in the study?

The research group has analyzed the consumption of ten fruits and eleven types of vegetables in 6,647 participants with high cardiovascular risk. In addition, it has assessed their consumption of fiber, vitamins, and minerals, as well as some lifestyle indicators such as physical activity, smoking, sedentary lifestyle, and sleep.


“The ten fruits that we have analyzed in the study have been oranges, bananas, apples, strawberries, cherries, melon, watermelon, kiwi, grapes, and peach, while the ten chosen vegetables have been chard, cabbage and cabbage, lettuce, tomatoes, carrot, green beans, bell peppers, asparagus, zucchini, onions, and garlic. In general, a total of 21 fruits and vegetables commonly consumed in Spain have been selected, within the framework of the Mediterranean diet ”, specify Salas and López.

The 5 servings a day recommended by the WHO

From Ciberobn, they recall that “the World Health Organization (WHO) recommends a minimum consumption of 400 grams per day, which is equivalent to five 80-gram servings of fruit and/or vegetables. The ideal would be to consume at least three pieces of fruit of 120-150 grams each, depending on the type of fruit, and two daily servings of vegetables of 150-250 grams each, depending on the type of vegetable chosen. In a simple way, you should consume at least three pieces of medium-sized fruit and two servings of cooked vegetables that occupy at least half of a normal-sized bowl.

5 Awesome salads recipes for children:

Salads for children

(1)Strawberry Spinach Salad:

  1. 2 cups baby spinach leaves
  2. 1 cup sliced strawberries
  3. 1/4 cup crumbled feta cheese
  4. 2 tbsp chopped almonds
  5. 1 tbsp balsamic vinaigrette dressing

Combine all ingredients in a bowl and toss gently to mix.

(2)Rainbow Quinoa Salad:

  1. 1 cup cooked quinoa
  2. 1/2 cup diced cucumber
  3. 1/2 cup diced red bell pepper
  4. 1/2 cup diced yellow bell pepper
  5. 1/2 cup diced carrots
  6. 2 tbsp chopped fresh parsley
  7. 2 tbsp lemon juice
  8. 2 tbsp olive oil

Combine all ingredients in a bowl and toss gently to mix.

(3)Greek Salad:

  1. 2 cups chopped romaine lettuce
  2. 1/2 cup chopped cucumber
  3. 1/2 cup chopped tomato
  4. 1/4 cup sliced black olives
  5. 1/4 cup crumbled feta cheese
  6. 2 tbsp red wine vinegar
  7. 2 tbsp olive oil

Combine all ingredients in a bowl and toss gently to mix.

(4)Chicken Caesar Salad:

  1. 2 cups chopped romaine lettuce
  2. 1/2 cup grilled chicken breast, diced
  3. 1/4 cup shredded parmesan cheese
  4. 2 tbsp Caesar dressing
  5. 2 tbsp croutons

Combine all ingredients in a bowl and toss gently to mix.

(5)Fruit Salad:

  1. 1 cup diced watermelon
  2. 1 cup diced cantaloupe
  3. 1 cup diced pineapple
  4. 1 cup diced kiwi
  5. 1 cup halved grapes
  6. 2 tbsp honey
  7. 2 tbsp lime juice

Combine all ingredients in a bowl and toss gently to mix.

About the habit of eating salad every day

Some people claim to “eat a salad every day.” Would that habit meet the quantity and variety requirements? “Eating salad every day can contribute to reaching the daily requirements for the number of vegetables, but also for variety, as long as the fruits and/or vegetables that will be included as a side dish in the salad or those that will be used are selected in a varied way. also consumed that same day. For example, if we include, in addition to lettuce, other vegetables and/or fruits such as tomato, corn, onion, apple, and pomegranate, among others, we will be contributing to increasing the variety in our daily fruit consumption. and vegetables”, respond Salas and Lopez.

We can also increase our daily variety by consuming fruits and vegetables of different colors at any of the meals of the day.

Combinations to achieve variety and quantity

How to put into practice the varied intake of fruits and vegetables? For the Ciberobn researchers, “the key to achieving a varied daily consumption of fruits and vegetables is the different colors of the fruits. As we well know, fruits and vegetables can be divided into five different groups according to their color, which in turn reflects their content in phytochemical compounds: yellow-orange, white, green, red, and blue/purple.”

To reach the recommended daily amount of fruits and vegetables, you should consume at least three pieces of fruit a day of 120-150 grams (medium pieces) and two servings of vegetables, preferably one raw and one cooked, of 150-250 grams. , which are equivalent to half the full plate.

For this reason, the experts add, “ the main objective should be to consume at least one fruit and/or vegetable of each color per day. For example, with respect to the three pieces of fruit, we can eat a banana (yellow color) for breakfast, grapes (purple color) for lunch, and an orange (orange color) for snack or dinner. In relation to vegetables, we can have a plate of green beans (green color) at lunchtime and a tomato, tuna, and onion salad (red and white color) at dinner”.

Reviewing the colors, orange and yellow fruits, and vegetables -such as peach, citrus fruits, carrots, melon, apple, and banana- contain beta-carotene and vitamin C; the red ones -such as strawberries, watermelon, tomato, and red pepper- have lycopene; purple/blue ones -like cherries and grapes- contain anthocyanins; the green ones -such as kiwi, lettuce, green beans, green pepper, green asparagus, chard, broccoli, and zucchini- have carotenoids, folates, and fiber; and the white ones -such as onion and garlic- contain sulfur compounds such as allicin.


Why is it critical for children to consume salads?
Salads are high in vitamins and minerals, which are necessary for a child’s growth and development. They also provide fiber, which aids digestion.

What can I do to make salads more enticing to my kid?
Answer: Include colorful fruits and vegetables like berries, carrots, and bell peppers. Consider adding toppings such as nuts or cheese for texture and flavor.

Can I involve my toddler in the preparation of salads?
Yes, absolutely! Engage your youngster with the selection of ingredients, cleaning of produce, and mixing of the salad. This can help them become more interested in and engaged with the meal.

Is it okay to bring salads to my child’s lunchbox?
Absolutely, salads can be an excellent addition to a child’s lunchbox. Pack the dressing separately to keep the salad fresh, and encourage your child to mix it in immediately before eating.

Is there anything in the salad that I should avoid giving my child?
Answer: Be wary of foods that could cause choking, such as nuts or raw carrots. Also, be mindful of any dietary sensitivities that your child may have.

Is it possible to prepare salads ahead of time?
Indeed, many salads can be prepared ahead of time and refrigerated. Simply keep the dressing separate and mix it in right before serving.

How can I get my toddler to try different salad ingredients?
Answer: Try gradually introducing new ingredients and complementing them with familiar flavors. You can also create the salad with your child and let him or her choose one or two new things to add.

What are some healthy salad dressing alternatives for kids?
For extra creaminess, use a vinaigrette dressing made with olive oil and vinegar, or a yogurt-based dressing.

Salads as a complete meal for kids?
Certainly, salads may be a healthy and filling lunch if they contain a range of components such as protein, whole grains, and healthy fats. To make the salad more filling, add grilled chicken, quinoa, or avocado.


Finally, salads can be a tasty and nutritious supplement to a child’s diet. Salads can be made more appealing and entertaining for children by integrating colorful fruits and vegetables, adding unique toppings, and involving children in the preparation process. With these suggestions, children can learn to enjoy the benefits of salads and build healthy eating habits that will benefit them throughout their lives.


Video Credits:

Highlights Kids 

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