It’s no secret kids don’t love veggies as much as we wish they would. (In fact, many adults shy away from veggies as well.) Maybe we can lay the “blame” on their taste buds or maybe it’s because we gave them fruit first as babies—who knows? The common trend is that kids just just aren’t big fans. As parents we know how important veggies are for our children; they’re the highest nutrient-containing foods they can eat. Vegetables contain magnesium, phosphorus, calcium, iron, potassium…you name it! All the best things on Earth, that are essential for the health and growth development of our children, can be found in the simple act of eating some veggies. As a mom of three, I know how tough it can be to entice them to “eat their veggies” so here are the best tips that worked with my own family!
- CONTROLLED CHOICES. Do you want carrots or cucumbers? Do you want broccoli or green beans? It doesn’t matter to you which one they choose because at the end of the day it’s still a serving of veggies, right? But this approach makes them feel like they have control. They’re more likely to eat it because it was THEIR idea and their choice.
- HAVE THEM FILL THEIR OWN PLATE. If your kids are older, you can use measuring cups as scoops so at least they’re getting a 1/2 c of veggies! Again, this gives the power to the child and they’re more likely to eat it without fighting you because this is the portion they served themselves.
- GATEWAY FOODS! Combine new foods with foods they already like. For example, kids love mac and cheese…and broccoli goes great in it! Or perhaps you want them to try kiwis? Make a fruit plate with fruits they already like and add kiwi to it.
- FAMILY-STYLE DINING. This is a common theme among preschools and for good reason. When you pass dishes of foods along to each other instead of just serving their plate up for them, children feel more empowered. Also, they follow the lead of the person before them. If Gabe took veggies, Molly will likely imitate his behavior and also serve herself.
- BUY SMARTER SNACKS. Your kids can’t eat a ton of junk if you don’t buy a ton of junk. Make sure you stock your fridge with fruits and veggies they enjoy and set those out for them after school. But, don’t buy things they definitely won’t eat; that’s just a recipe for food waste!
- DON’T FORCE IT. Set clear boundaries and expectations, but be careful not to pair healthy food with yelling and negativity. For example: “You have to eat your veggies—and you’re not getting up from the table until you do!” I AM NOT A BETTER PARENT THAN YOU, I have said these things to my children before. And I’ve learned from my mistakes. I use the other tactics now. I let them choose their veggies. I have them take a “no thank you” bite of whatever veggie I have prepared for dinner. If they hate it they’re welcome to choose a different one from the fridge. They know they’re expected to eat that pick, though.
Here’s what happens when you make dinnertime a center of stress: They will hate veggies even more than they did before. If children eat their veggies as little kids because they were punished if they didn’t, what happens when they become adults and deliberately avoid vegetables?
Instead talk about the benefits of the vegetable and what it does for your body. Not sure? Look it up. For example: Did you know that carrots contain (beta carotene) Vitamin A, which helps you see better at night?
- SERVE THEM VEGGIES FIRST. It’s when they’re the most hungry.
- LEAD BY EXAMPLE. You heard me; eat your veggies too, and find ways you enjoy them.
- MAKE A REWARD SYSTEM. Have the kids choose a new veggie to try when you are at the grocery store. The kid who eats the most of it gets to pick the family movie Friday night or the kid who eats five servings of veggies this week gets to hit the Target dollar spot and pick out anything they want. DO NOT reward them with junk food. I cannot stress this enough. That sends the message that junk food is a reward and healthy food is a punishment.
- GARDEN OR COOK WITH THEM. Studies show the more exposure children have to the growing or preparation of food, the more likely they are to appreciate it, eat a wide variety of it, and try new foods.
- SNEAK IT INTO FOOD. Okay this one is controversial, and most of the time I don’t hide veggies. I like my kids to know what they’re eating and that it really isn’t that bad! But for my 6 year old who won’t eat zucchini bread because zucchini is in there somewhere; well, sometimes you just gotta sneak ’em in while your kids’ taste buds adjust. Spinach in smoothies, cauliflower rice in taco meat, or pureed veggies in spaghetti sauce. However you want to do it, just do it!
The possibilities are endless when making a healthy kid’s smoothie! This is also helpful for kids that have problems with the texture of fruits and veggies.
Here’s to incorporating more nutrients in our children’s diets! I know it can be a bit of a hassle to change old ways or challenge picky eaters, but it’s worth it! Get creative, use these tactics, and be consistent!