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How to Help Your Child Learn to Eat Oranges
January 2022
Author:
Shemar Hawkins
Coauthors:
Johane Filemon, MS, RDN, CLT
Alexandria Delozier, PHD
Laura Petix, M.S. OTR/L
Erinn Jacobi, M.S. OTR/L
Stefanie Kain, B.S. M.Ed
About Kids Eat in Color
Created by experts, Kids Eat in Color is the leading resource for families seeking evidence-based information and strategies on child nutrition and feeding.
As an Amazon Associate, Kids Eat in Color® earns from qualifying purchases made through affiliate links.
Author:
Shemar Hawkins
Coauthors:
Johane Filemon, MS, RDN, CLT
Alexandria Delozier, PHD
Laura Petix, M.S. OTR/L
Erinn Jacobi, M.S. OTR/L
Stefanie Kain, B.S. M.Ed
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“Tristan, your sister just finished her plate and is going back for more,” Tristan’s grandmother observed during grandparents’ day at his school. “Why don’t you just give the oranges a try?”
“Because they’re yucky, and I don’t like yucky stuff!” Tristan explained.
Tristan’s grandmother did not understand how to approach the situation. She had experienced picky eating like this with Tristan’s mother growing up and was lost back then too.
Feeding kids can be a hard playing field to navigate, and reversing picky eating can be a long-term process. If your child refuses to eat oranges, we can help! Here’s our playbook to help get your child to eat oranges. In this article, you’ll learn:
Oranges are full of benefits for kids and toddlers. Oranges are packed with antioxidants and plant phenols. These compounds combine and have many functions in a child’s body. One function is to assist in immune functionality to keep your children healthy.
That’s not all! Oranges have even more benefits for kids. Oranges also have vitamin E.Vitamin E is important because it promotes eye health.
Getting kids to eat oranges is not always easy. But oranges are versatile and can be served to your child in many different ways. They are commonly served fresh, but they can be added to many different sweet and savory recipes. Use them to top salads, blend them into smoothies or serve them on their own. They are frequently used in sauces or marinades to add zest to your favorite dishes. Oranges are also often juiced–fresh squeezed orange juice is so refreshing!
Another strategy you can try to teach your child to eat oranges is to serve them in micro portions. Micro portions are small, bite-sized portions of food. For picky kids, micro portions can help new foods seem less intimidating. Small portions can also help reduce food waste if your little one refuses to try oranges.
Finally, it is important to take a no-pressure approach when introducing a new food to your child. This includes allowing the child to remove the food from their plate if they feel it is necessary. That said, if they do refuse it once, do not stop serving it! When you serve it again, serve it with other options alongside to relieve the pressure.
In Tristan’s situation, his grandmother started comparing him with his sister, which is a form of pressure. Once Tristan felt that pressure, he decided he would not eat it and even referred to the orange as “yucky food.”
Here are a few examples of ways parents and caregivers can apply pressure in a food situation:
“It’s not that bad, just give it a try!”
“I promise it tastes better than it looks!”
“Look, your friend just finished his food. If you hurry and finish your food, you can go play with them.”
How to Talk About Oranges to Help Your Kids Try Them
When talking to a kid or toddler about a new food, we recommend not using positive or negative words to describe the food. Instead, use words that are neutral.
Picky eaters often use negative words like “awful,” “disgusting” or “yucky.” Often these negative words cause picky kids to stay picky.
Remaining neutral about a particular food can be hard to remember, but it is important that you try to refer to foods as their characteristics and not by words such as “good” or “bad.”
Using neutral words will help your child learn to use them as well. This can help them become open to the idea of trying the food.
Here are neutral words you can use to talk about oranges objectively:
Dry on the outside, wet on the inside
Sweet
Soft
Tart
Juicy
Using Tristan’s story as an example, his grandmother could have said, “These are oranges. Oranges are round and sweet.”
How to Help Your Child Understand What Oranges Do in Their Body
It’s also very important for a child to understand what food does in their body. Explaining the food-function relationship can help to engage a child and help them make the connection between the food and what it does in their body after consuming it.
You can do this by sharing information about the food that a child can understand.
Is this going to inspire them to try something new overnight? Probably not. This is just one step in your child’s journey of learning to try a new food.
Here are somesuggestions on how to approach talking about oranges to children:
Age 0-3: Orange helps our eyes see.
Age 3-5: Oranges make our eyes super strong!
Age 6-11: Oranges have vitamin E, which makes our eyes strong. They also have vitamin C, which helps our bodies fight germs.
Age 12- 18: Oranges have vitamin E, which assists with eye health and vision. They also have vitamin C, which strengthens our immune system so we can fight off sickness.
To add to the previous example, Tristan’s grandmother could have said, “Oranges are round and sweet, and they help our eyes see.”
Food play activities help kids learn to try new foods. Food play allows the child to interact with the food in a no-pressure way to let them become less fearful of the new food. This can help them potentially open up to the idea of tasting it somewhere down the line.
The main objective of a food activity is to desensitize the kid or toddler to the new food. Desensitizing is the process of allowing a child’s brain and body to familiarize itself to the new food. When the food is familiar, the food seems less smelly, less sticky or less acidic to your child.
Food activities don’t have to be difficult. They can be as simple or as interactive as your family needs. You want to meet your child where they are and adjust along the way as necessary.
Here is one example of a food activity with oranges. Be sure to mention that this food activity is for having fun together. If your little one is feeling apprehensive, reassure them that there is no pressure for them to play if they do not want to.
Orange Operation Surgery
Age: 5+
Materials
Orange
Fruit cutting board or bowl
Directions
Place the orange on the cutting board. Together, open the orange and play doctor. Encourage your child to describe what may be “wrong” with the orange.
Remove the peel and have them describe how it feels, smells and even tastes to them.
Move to the flesh part of the orange and repeat.
You can even have them continue to separate the orange further into segments.
Thanks for being part of our community that’s teaching kids to eat more foods!
References
Baylin, Jonathan. “Behavioral Epigenetics and Attachment: The New Science of Trust and Mistrust.” The Neuropsychotherapist 1, no. 3 (2013): 68–79. https://doi.org/10.12744/tnpt(3)068-079.
Benson, Jeryl D., Carol S. Parke, Casey Gannon, and Diane Muñoz. “A Retrospective Analysis of the Sequential Oral Sensory Feeding Approach in Children with Feeding Difficulties.” Journal of Occupational Therapy, Schools, & Early Intervention 6, no. 4 (2013): 289–300. https://doi.org/10.1080/19411243.2013.860758.
Berk, Laura E. Development Through the Lifespan. 7th ed. Boston, MA: Pearson Education, Inc., 2018.
Bodison, Stefanie C., and L. Diane Parham. “Specific Sensory Techniques and Sensory Environmental Modifications for Children and Youth with Sensory Integration Difficulties: A Systematic Review.” American Journal of Occupational Therapy 72, no. 1 (December 2017). https://doi.org/10.5014/ajot.2018.029413.
Case-Smith, Jane, and Jane Clifford O’Brien. Occupational Therapy for Children. Maryland Heights, MO: Mosby/Elsevier, 2010.
Cebadera-Miranda, Laura, Patricia Morales, and Montaña Cámara. “Bioactive Compounds in Oranges from the Mediterranean Climate Area.” The Mediterranean Diet (Second Edition). July 10, 2020. https://doi.org/10.1016/B978-0-12-818649-7.00027-8.
Cooke, L. “The Importance of Exposure for Healthy Eating in Childhood: A Review.” Journal of Human Nutrition and Dietetics 20, no. 4 (2007): 294–301. https://doi.org/10.1111/j.1365-277x.2007.00804.x.
Copple, Carol, and Sue Bredekamp. Developmentally Appropriate Practice in Early Childhood Programs: Serving Children from Birth Through Age 8. 3rd ed. Washington, D.C.: National Association for the Education of Young Children, 2008.
Hagan, Joseph F., Judith S. Shaw, and Paula M. Duncan, eds. Bright Futures: Guidelines for Health Supervision of Infants, Children, and Adolescents (Pocket Guide). 4th ed. Elk Grove Village, IL: American Academy of Pediatrics, 2017. https://brightfutures.aap.org/Bright%20Futures%20Documents/BF4_POCKETGUIDE.pdf.
Kramer, Paula, Jim Hinojosa, and Tsu-Hsin Howe. Frames of Reference for Pediatric Occupational Therapy. Philadelphia: Wolters Kluwer, 2020.
Min, Kyoung-Chul, and Yoo-Im Choi. “Review of Effectiveness Sensory Integration Therapy on Feeding and Oral Function of Children Focus on Single-Subject Research Design.” Journal of Korean Society of Occupational Therapy 29, no. 1 (2021): 101–13. https://doi.org/10.14519/kjot.2021.29.1.08.
Papalia, Diane E., Ruth Duskin Feldman, and Sally Wendkos Olds. Human Development. New York, NY: McGraw-Hill Higher Education, 2009.
Parham, L. Diane, Gloria Frolek Clark, Renee Watling, and Roseann Schaaf. “Occupational Therapy Interventions for Children and Youth with Challenges in Sensory Integration and Sensory Processing: A Clinic-Based Practice Case Example.” American Journal of Occupational Therapy 73, no. 1 (January 2019). https://doi.org/10.5014/ajot.2019.731002.
Roley, Smith Susanne, Erna I. Blanche, and Roseann C. Schaaf. Understanding the Nature of Sensory Integration with Diverse Populations. Austin, TX: Pro-Ed, 2007.
Wisker, Elisabeth, Martina Daniel, and Walter Feldheim. “Effects of a Fiber Concentrate from Citrus Fruits in Humans.” Nutrition Research. May 26, 2006. Accessed August 25, 2021. https://doi.org/10.1016/S0271-5317(05)80175-7.
About Kids Eat in Color
Created by experts, Kids Eat in Color is the leading resource for families seeking evidence-based information and strategies on child nutrition and feeding.
Shemar O. Hawkins is the Child Nutrition Fellow at Kids Eat in Color. He reads and synthesizes scientific literature and creates research briefs on child nutrition and guides to help parents and caregivers feed their picky eaters. He is currently working on becoming a Registered Dietitian- Nutrition at Texas State University.
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“Tristan, your sister just finished her plate and is going back for more,” Tristan’s grandmother observed during grandparents’ day at his school. “Why don’t you just give the oranges a try?”
“Because they’re yucky, and I don’t like yucky stuff!” Tristan explained.
Tristan’s grandmother did not understand how to approach the situation. She had experienced picky eating like this with Tristan’s mother growing up and was lost back then too.
Feeding kids can be a hard playing field to navigate, and reversing picky eating can be a long-term process. If your child refuses to eat oranges, we can help! Here’s our playbook to help get your child to eat oranges. In this article, you’ll learn:
Benefits of Oranges for Kids
Oranges are full of benefits for kids and toddlers. Oranges are packed with antioxidants and plant phenols. These compounds combine and have many functions in a child’s body. One function is to assist in immune functionality to keep your children healthy.
That’s not all! Oranges have even more benefits for kids. Oranges also have vitamin E. Vitamin E is important because it promotes eye health.
Related: Need help with picky eating? Read more about dealing with picky eaters.
How to Serve Oranges to Picky Eaters
Getting kids to eat oranges is not always easy. But oranges are versatile and can be served to your child in many different ways. They are commonly served fresh, but they can be added to many different sweet and savory recipes. Use them to top salads, blend them into smoothies or serve them on their own. They are frequently used in sauces or marinades to add zest to your favorite dishes. Oranges are also often juiced–fresh squeezed orange juice is so refreshing!
Another strategy you can try to teach your child to eat oranges is to serve them in micro portions. Micro portions are small, bite-sized portions of food. For picky kids, micro portions can help new foods seem less intimidating. Small portions can also help reduce food waste if your little one refuses to try oranges.
Finally, it is important to take a no-pressure approach when introducing a new food to your child. This includes allowing the child to remove the food from their plate if they feel it is necessary. That said, if they do refuse it once, do not stop serving it! When you serve it again, serve it with other options alongside to relieve the pressure.
In Tristan’s situation, his grandmother started comparing him with his sister, which is a form of pressure. Once Tristan felt that pressure, he decided he would not eat it and even referred to the orange as “yucky food.”
Here are a few examples of ways parents and caregivers can apply pressure in a food situation:
“It’s not that bad, just give it a try!”
“I promise it tastes better than it looks!”
“Look, your friend just finished his food. If you hurry and finish your food, you can go play with them.”
How to Talk About Oranges to Help Your Kids Try Them
When talking to a kid or toddler about a new food, we recommend not using positive or negative words to describe the food. Instead, use words that are neutral.
Picky eaters often use negative words like “awful,” “disgusting” or “yucky.” Often these negative words cause picky kids to stay picky.
Remaining neutral about a particular food can be hard to remember, but it is important that you try to refer to foods as their characteristics and not by words such as “good” or “bad.”
Using neutral words will help your child learn to use them as well. This can help them become open to the idea of trying the food.
Here are neutral words you can use to talk about oranges objectively:
Using Tristan’s story as an example, his grandmother could have said, “These are oranges. Oranges are round and sweet.”
Related: Need help meal planning? Try Real Easy Weekdays: The Meal Plan for Busy Families.
How to Help Your Child Understand What Oranges Do in Their Body
It’s also very important for a child to understand what food does in their body. Explaining the food-function relationship can help to engage a child and help them make the connection between the food and what it does in their body after consuming it.
You can do this by sharing information about the food that a child can understand.
Is this going to inspire them to try something new overnight? Probably not. This is just one step in your child’s journey of learning to try a new food.
Here are some suggestions on how to approach talking about oranges to children:
Age 0-3: Orange helps our eyes see.
Age 3-5: Oranges make our eyes super strong!
Age 6-11: Oranges have vitamin E, which makes our eyes strong. They also have vitamin C, which helps our bodies fight germs.
Age 12- 18: Oranges have vitamin E, which assists with eye health and vision. They also have vitamin C, which strengthens our immune system so we can fight off sickness.
To add to the previous example, Tristan’s grandmother could have said, “Oranges are round and sweet, and they help our eyes see.”
Related: Get our free guide, From Stress to Success: 4 Ways to Help Your Child Eat Better Without Losing Your Mind.
Oranges Food Activity
Food play activities help kids learn to try new foods. Food play allows the child to interact with the food in a no-pressure way to let them become less fearful of the new food. This can help them potentially open up to the idea of tasting it somewhere down the line.
The main objective of a food activity is to desensitize the kid or toddler to the new food. Desensitizing is the process of allowing a child’s brain and body to familiarize itself to the new food. When the food is familiar, the food seems less smelly, less sticky or less acidic to your child.
Food activities don’t have to be difficult. They can be as simple or as interactive as your family needs. You want to meet your child where they are and adjust along the way as necessary.
Here is one example of a food activity with oranges. Be sure to mention that this food activity is for having fun together. If your little one is feeling apprehensive, reassure them that there is no pressure for them to play if they do not want to.
Orange Operation Surgery
Age: 5+
Materials
Directions
Thanks for being part of our community that’s teaching kids to eat more foods!
References
Baylin, Jonathan. “Behavioral Epigenetics and Attachment: The New Science of Trust and Mistrust.” The Neuropsychotherapist 1, no. 3 (2013): 68–79. https://doi.org/10.12744/tnpt(3)068-079.
Benson, Jeryl D., Carol S. Parke, Casey Gannon, and Diane Muñoz. “A Retrospective Analysis of the Sequential Oral Sensory Feeding Approach in Children with Feeding Difficulties.” Journal of Occupational Therapy, Schools, & Early Intervention 6, no. 4 (2013): 289–300. https://doi.org/10.1080/19411243.2013.860758.
Berk, Laura E. Development Through the Lifespan. 7th ed. Boston, MA: Pearson Education, Inc., 2018.
Bodison, Stefanie C., and L. Diane Parham. “Specific Sensory Techniques and Sensory Environmental Modifications for Children and Youth with Sensory Integration Difficulties: A Systematic Review.” American Journal of Occupational Therapy 72, no. 1 (December 2017). https://doi.org/10.5014/ajot.2018.029413.
Case-Smith, Jane, and Jane Clifford O’Brien. Occupational Therapy for Children. Maryland Heights, MO: Mosby/Elsevier, 2010.
Cebadera-Miranda, Laura, Patricia Morales, and Montaña Cámara. “Bioactive Compounds in Oranges from the Mediterranean Climate Area.” The Mediterranean Diet (Second Edition). July 10, 2020. https://doi.org/10.1016/B978-0-12-818649-7.00027-8.
Cooke, L. “The Importance of Exposure for Healthy Eating in Childhood: A Review.” Journal of Human Nutrition and Dietetics 20, no. 4 (2007): 294–301. https://doi.org/10.1111/j.1365-277x.2007.00804.x.
Copple, Carol, and Sue Bredekamp. Developmentally Appropriate Practice in Early Childhood Programs: Serving Children from Birth Through Age 8. 3rd ed. Washington, D.C.: National Association for the Education of Young Children, 2008.
Hagan, Joseph F., Judith S. Shaw, and Paula M. Duncan, eds. Bright Futures: Guidelines for Health Supervision of Infants, Children, and Adolescents (Pocket Guide). 4th ed. Elk Grove Village, IL: American Academy of Pediatrics, 2017. https://brightfutures.aap.org/Bright%20Futures%20Documents/BF4_POCKETGUIDE.pdf.
Kramer, Paula, Jim Hinojosa, and Tsu-Hsin Howe. Frames of Reference for Pediatric Occupational Therapy. Philadelphia: Wolters Kluwer, 2020.
Milestone Moments: Learn the Signs, Act Early. Atlanta, GA: Department of Health & Human Services USA, Centers for Disease Control and Prevention, 2011. https://www.cdc.gov/ncbddd/actearly/pdf/parents_pdfs/MilestoneMomentsEng508.pdf.
Min, Kyoung-Chul, and Yoo-Im Choi. “Review of Effectiveness Sensory Integration Therapy on Feeding and Oral Function of Children Focus on Single-Subject Research Design.” Journal of Korean Society of Occupational Therapy 29, no. 1 (2021): 101–13. https://doi.org/10.14519/kjot.2021.29.1.08.
Papalia, Diane E., Ruth Duskin Feldman, and Sally Wendkos Olds. Human Development. New York, NY: McGraw-Hill Higher Education, 2009.
Parham, L. Diane, Gloria Frolek Clark, Renee Watling, and Roseann Schaaf. “Occupational Therapy Interventions for Children and Youth with Challenges in Sensory Integration and Sensory Processing: A Clinic-Based Practice Case Example.” American Journal of Occupational Therapy 73, no. 1 (January 2019). https://doi.org/10.5014/ajot.2019.731002.
“Preschooler Development.” MedlinePlus. U.S. National Library of Medicine, July 2, 2021. https://medlineplus.gov/ency/article/002013.htm.
Roley, Smith Susanne, Erna I. Blanche, and Roseann C. Schaaf. Understanding the Nature of Sensory Integration with Diverse Populations. Austin, TX: Pro-Ed, 2007.
Wisker, Elisabeth, Martina Daniel, and Walter Feldheim. “Effects of a Fiber Concentrate from Citrus Fruits in Humans.” Nutrition Research. May 26, 2006. Accessed August 25, 2021. https://doi.org/10.1016/S0271-5317(05)80175-7.