Food and nutrition are topics that come up often in any home with young children. Since I am blessed with a little that also suffers from food allergies, thinking about healthy food choices consumes quite a bit of my time. When my son was first tested for allergies, he ended up having sensitivities and reactions to several different foods which required me to really focus on making sure he was getting the healthy foods he needed. I was constantly trying to make sure that he ate a nutritionally balanced meal. But like most kids, vegetables were a struggle. Sure, we had our go-to vegetable that he would always eat {corn on the cob}, but he fought us on almost every other veggie. Through the years we had to get creative. So, I am here to give you my tried and tested tricks to help get your kiddo to eat more veggies.
Rainbow Plate: The 3 Color Rule
Early on in our parenting, we established a rule at dinner time. Our kids had to have at least three different colors of food on their plates. Toddlers do not understand that different food groups offer different nutrients, but they definitely understand their colors. As we plated the food, our kids were able to choose what they would eat for dinner, but they always had to have a minimum of three colors. My daughter is the child we struggle with the most. She reminds me of Buddy the Elf with her food choices, “Candy… Candy Corn… and Syrup.” Even she buys into the three color rule. Instead of choosing macaroni and cheese, chicken nuggets, and french fries for dinner, she will throw in some broccoli to get a green and will usually add strawberries or blueberries too. She still gets to eat the food she wants, but I feel better knowing she is getting her veggies in.
Raw vs. Cooked: Embrace Variety
Sometimes kids prefer a vegetable that is raw over one that is cooked. Personally, I love broccoli but only if it is steamed. I will never grab the broccoli out of a raw veggie tray. Turns out, my daughter is the exact opposite. My son will devour cut up peppers, but he will not touch them if they are sauteed. Try offering the vegetables in different forms and see if they have a preference. Since my children prefer many veggies raw, I try to set out a veggie tray while I am preparing dinner. I am always so surprised at how much the entire family eats when the tray is just sitting on the counter.
Hidden Vegetables: Get Creative!
Sometimes kids can be very stubborn about trying a vegetable when it is by itself. When this is the case, we make veggie-packed smoothies, casseroles, or pizza. My kids will shove giant handfuls of spinach into a smoothie without blinking an eye! They finish the smoothie and then beg for more! #Winning! My kids love cauliflower pizza crust and they willingly pile the extra vegetable toppings so high. I don’t ever trick them. They know exactly what they are eating. I think some kids are just afraid of trying vegetables when they are in a pile by themselves on a plate.
Educate: Talk & Get Hands-On
A trip to the local Farmers’ Market or grocery store allows kids to see how beautiful and varied the choices of produce can be. Sprinkle in some nutritional tidbits while perusing the aisles and kids will jump at the chance to throw some mushrooms in the cart. If you have the means and the time, plant a garden with your children. Working in a garden helps kids to learn about the food they eat while also learning about farming. A win-win in my book. If you don’t have space for a full-blown garden, try planting a couple of plants in some pots. My kids eat cherry tomatoes like candy in the summertime, but if I were to sprinkle them in a salad… game-over.
Repeat if Necessary!
Every new parent hears that kids may need to try news foods several times before they actually like it. So, keep trying! Keep offering! And if you can’t get your kids to eat sugar snap peas, be happy that you finally got them to eat the broccoli.
