Ask Lynn, R.D.

 

Getting kids to eat vegetables … and like them!

 

By Lynn Henderson, MS, LDN, Saint Thomas Health Services

 

 

Vegetables are essential to your child's growth and development. They are loaded with vitamins, minerals, antioxidants and fiber, but low in sugar, sodium, fat and calories. Therefore, they make the perfect choice as a side on the lunch or dinner plate, or as the focus food at snack time! However, these powerhouse foods often are the source of resistance at the dinner table and present a real challenge for many health conscious parents. Here are a few suggestions to help your kids eat more vegetables...and like them!

• Take the taste test. There are a wide variety of vegetables (sometimes adults even forget this). Offer new vegetables to your child on a regular basis.  Encourage them to “take a bite” of the new food! Offer the vegetable in various forms—raw (with or without a dip) or cooked. Low-fat cheese slices may make vegetables like broccoli more appealing for undeveloped taste buds. If, after the third try, the child is still resistant, move on to a new vegetable.

 

• Make it easy. Keep “grab bags” of baby carrots, broccoli trees, celery sticks, or any other vegetable ready and waiting in the refrigerator. 

 

• Make it fun. Let your children help you in the kitchen. Help them make “vegetable kabobs” or decorate their food with vegetable slices of various shapes and colors. Capturing the imagination of a child can make eating vegetables exciting and fun!

 

• Be a good role model. Children learn most of their behaviors from parents and older siblings. Modeling healthy eating habits is a good way to ensure your child will develop the same habits. Serve and eat a wide variety of vegetables even if your children won't eat them. The more children are exposed to new foods and see you eat them, the more likely they are to eventually try them, too! 

 

• Get them involved. Take a field trip to your local supermarket or farmer’s market—or, better yet—take on a summer project of planting and harvesting a vegetable garden. This is a great way to educate children about the food production process and provide a hands-on experience with healthy food! If space is limited, barrels or planters can be used for patio gardens.