We all know how important it is to eat plenty of vegetables. They contain vitamins, minerals, and other vital nutrients for good health. But convincing kids to eat their veg can be quite a challenge. Here are some strategies you can use to make things easier.
1. Be a role model
If you barely touch your own vegetables, your kids will be unimpressed when you order them to eat theirs. Make sure they see you eating and enjoying vegetables.
The language you use to talk about vegetables is important. If you tell your kids they can’t have dessert until they eat their broccoli, it makes eating veg sound like a chore. Try to get them excited about vegetables as well as dessert. Encourage them to notice the attractive colors of the vegetables and appreciate their flavors and textures. Carrots, for instance, are bright orange, taste sweet, and have a nice crunchy texture.
2. Make vegetables fun
Kids are naturally suspicious of new foods before it even enters their mouths. Kids rely on their sense of sight and smell to decide if a food will taste good. In a study published in Pediatrics & Adolescent Medicine, kids said that food packaged in McDonald’s food containers tasted better than the same food packaged in plain wrapping.
While this may seem like a boon for McDonald’s marketing, it also shows that kids trust food that is presented in a fun manner. So, when cooking and putting the food on your kids’ plates, have some fun and get creative. Turn broccoli into trees, cooked beets into worms, and let your child eat the “scenery.” Of course, you could also try putting the vegetables into McDonald’s French fry boxes.
3. Go vegetable shopping
Take your kids shopping and let them pick out the veggies they want. If your child refuses to eat certain vegetables, try to find some they prefer.
4. Let the kids cook
Kids who cook their own food are likelier to eat it at the dinner table. Allow your child to be involved as much as possible, from choosing the vegetable to washing, chopping, cooking, and plating. They may even nibble on the vegetables as they cook, which is a great way to get them to experiment with new foods.
5. Grow your own veggies
If you have the space and time, you could take it a step further and grow your own veggies. Kids love helping to plant, water, and harvest vegetables. And they’ll be far more interested in eating produce they’ve grown themselves.
6. Add some flavor
If your child’s taste buds make broccoli or carrots taste bitter and offensive, hiding some of that flavor will help. Try cooking the vegetables with some butter, seasoned salt, or other spices to change the flavor of the vegetables. You can also try providing different dips, such as oil and balsamic vinegar or low-fat salad dressings.
7. Provide dipping sauces
Some kids need more support than others, and you can provide it with dipping sauces. Sauces can add to or camouflage flavors, making them especially helpful for picky eaters. Some dipping sauces provide an extra nutritional punch. Hummus, yogurt, and salsa are good choices. If you buy premade sauce, check for added sugar and preservatives.
8. Try frozen veggies
Here’s a trick that takes no extra work on your part. Open a bag of frozen peas or mixed veggies and pour them onto your child’s plate. Many kids who may otherwise never touch such foods relish “popsicle” peas, carrots, and corn.
9. Serve vegetables creatively
A lump of boiled greens can be unappetizing, so experiment with other cooking methods, like roasting and frying. Give your kids vegetable sticks as snacks. Make vegetables the star attraction of your meals instead of using them as bland sides. Try new recipes like stuffed peppers, vegetable lasagna, and ratatouille. It may help to cut vegetables into small pieces to make them easier for kids to eat.
10. Make a smoothie
You can also blend one part of leafy greens into two parts of fruit to make a green smoothie. Don’t rely too much on this — your children must enjoy eating whole vegetables too.
11. Be sneaky
The stealth approach is sometimes the best, and there are plenty of ways to sneak healthy veggies into your family meals. These simple tips can get you started.
- Swap out traditional pasta for veggie varieties. Colorful tri-color rotini made with tomato and spinach is sure to be a big hit with the kids.
- Add a few broccoli florets to your favorite macaroni and cheese recipe. The kids will love the color and the taste.
- Sneak some shredded carrots into your favorite muffin recipe. The sweet taste will add extra flavor, and your kids never need to know.
- Add a generous portion of vegetables to your favorite homemade or canned soup. Canned soups, in particular, can benefit from embellishment. Some spinach or a few broccoli florets can bring new life to that bland canned soup.
- Add vegetables to frozen pizza. Pizza is a great anytime meal, but you do not have to settle for what is in the box. Adding a few canned olives or a generous helping of sliced mushrooms is a great way to spice up your dinner.
- Create fun kabobs on the grill. Intersperse bits of steak, sausage, and other meats with healthy grilled vegetables for a fun and healthy meal.
- Sneak veggies into your favorite pasta sauce. Add some zucchini and mushrooms to your pasta sauce for healthier spaghetti.
- Layer vegetables into your favorite lasagna recipe. Your kids will love the flavor, and you will love the healthy twist on an old favorite.
- Make veggie scrambled eggs. Puree some healthy cauliflower and add it to the scrambled egg mixture, or mix in some finely chopped broccoli for a unique flavor.
- Puree pumpkin or squash and add it to your favorite pancake mix for a healthier breakfast.
- Shred or grate vegetables and add them to your favorite casseroles. Your kids will never know they are eating their veggies.
If you implement these tips, your kids will be well on their way to enjoying vegetables. Remember to be patient, as change probably won’t happen overnight. Good luck!
