Here are some clever ways to sneak vegetable and fruits in your child's diet:

1. Add previously steamed and grind cauliflower to your cheese sauce to make it for pasta or even a dip.
2. When making pizza or pasta with red sauce; include veggies like boiled carrots, celery, onion, cauliflower into the tomato sauce and mix it in the blender.
3. Create a healthy coating mix and prepare vegetable baked sticks for your kids to enjoy as a healthy snack.
4. Prepare delicious smoothies or milkshakes by adding fruits to milk or yogurt.
5. Desserts such as mohallabiah, custard or rez bi halib can have small pieces of fruit incorporated within.
6. Jelly with fruits is another idea. Just make sure the fruits are small and in the Jelly not on top.
7. One of the best ways to increase your kid’s vegetable consumption is to make them the star of the meals you prepare for them, when they see vegetables served center stage they learn to internalize what a healthy plate looks like.
8. Just because your kid doesn't like roasted vegetables doesn't mean he won't love them sautéed with garlic. Get creative and try different kinds of cooking methods and herbs and spices. Try offering veggies raw with dip or in a crunchy salad.
9. If you've tried offering vegetables or fruits without success, be patient. Learning to eat vegetables and fruits is like anything else, it takes lots of exposure and repetition. But when vegetables are regularly available and deliciously prepared, kids will eventually eat them.