We heard it
as kids and repeat it as adults. And still it seems that kids have
an automatic "yuk" reaction to anything green, orange
or yellow—unless it’s candy.
It’s a
real problem. Recent studies have shown that kids eat less than
2.4 servings of fruits and vegetables a day—even though 5
to 9 servings are recommended.
How to
make ‘em do it
The main rule is not to force, coax, bribe or nag your child to
eat the peas and spinach. Try to get creative with foods. Here are
some ideas for getting veggies into your kids.
Try serving
vegetables first,
as an appetizer, when kids are the hungriest.
Make veggies
a treat. Served with a flavored dip or dressing, raw vegetables
can be a healthy treat for older kids. Many children actually
prefer raw vegetables because of their crunchy texture and the
absence of the strong smell of cooked vegetables. Keep in mind
that raw vegetables are usually not tolerated until around 3 years
of age.
Give kids
a choice. Serve a variety of vegetables; this may mean experimenting
yourself with some new foods such as artichokes or soybeans.
Set a
good example. By eating fruits and vegetables yourself, your
kids will get the message.
Give them
good reasons to eat vegetables. "Because I said so,"
is not the best answer. When you turn the talk to fitness, sports
performance, academic achievement and appearance, your child’s
ears will begin to perk up. Tell them that eating their veggies
will prevent weight gain, and provide them with nutrients that
are good for eyes and hair—things that are important to
kids.
Stay neutral.
Don’t demand that your child eat the green stuff on the dinner
plate. You might get them to eat it right now, but when you’re
not around, they won't do it because no one is insisting.
Be creative.
Cut vegetables into fun shapes or use them to make designs on
the plate.
Be tricky.
Finely grate vegetables and melt them in a cheese sandwich or
quesadilla, or add them to pasta, rice, soups, macaroni and cheese,
pancake batter, muffin batter, or scrambled eggs. Or you can add
a slice of tomato, cucumber, cooked carrots, or even vegetable
juice to a fruited yogurt smoothie.
Keep trying.
Always offer a few bites of vegetables with meals, even if they
have refused before. The tenth time, your child may change his
or her mind and decide to eat the food. A single bite at each
meal will increase the likelihood that your child will like the
food over time, even broccoli!
