Easy Tips to Get Your Kids to Eat Vegetables

Children aged 2 to 3 years old should be getting 1 cup, whereas adults aged 19 to 51 should be getting 3. Most of us, if not all aren’t meeting those standards. The best gift you can give your children is not by getting the latest noise cancelling earbuds, but instead caring for their overall health as the main priority.

Our kids all have favourite meals and an easier way to get them eating vegetables is mixing the greens into their favourite meals without them noticing. This may require a bit of research and preparation, but soon you’ll be fooling your little 5 year old screaming for his pizza slice.

For example try using cauliflower as a pizza crust or chop your carrots finely and hide them under the cheese base. Pizza isn’t your kid’s favorite? How about adding zucchini noodles into the pasta mix and seeing if he spots the difference. Watch little man come for seconds and eat those ‘yucky’ vegetables he was so fast to discredit.

Introduce a variety in presentation so they don’t get bored of the vegetable and start loathing it all together. Try over-frying the veggies so they are crunchy or add a little cheese over them to make them appear more attractive. Get the kids involved by making little vegetable platters in a side plate, they may be keener to eat their own creation.

Try adding a barbecue spice over your broccoli, or add butter to your squash. I’m sure the barbecue spice might seem a bit gross for us, but kids are weird, ask them their favorite spice and get them eating those vegetables. Do whatever it takes, I personally add a bit of sugar and butter to my cooked carrots.

Always be sure to find a wide range of vegetables and try not repeat them every day. Having a variety allows your children not to get too used to the taste. Think about eating cheese burgers every day, they taste amazing, but on the third or fourth day you might feel a bit grossed out at the thought. Same applies to vegetables.

Ping, light bulb, your child has figured out a way to get less vegetables. Lay down the law and say every dish is one to two spoons. If they don’t take from the other vegetable options they will make up for it with more spoons from the dishes they do like. Well, now they’re stuck in a hard place, either get a lot of the same vegetable, or try something new.

If your kids get home from a long day at school or finish a sports practice have the vegetables ready and prepared for when they walk in. Before serving the meats or other sides tell them they can snack on some cooked vegetables while you make the other food.

Monkey see monkey do. If adding different flavorings and seasonings isn’t getting your child excited and they simply refuse to eat their vegetables, try adding some pressure from others. Children want to fit in and are more inclined to join in if everyone else is doing it.

A study showed in the American Journal of Clinical Nutrition that children aged 3 to 5 doubled their vegetable intake when the greens were served pureed instead of whole. An interesting recipe is: blend a half banana, half cup of spinach, half avocado, a quarter cup of canned pumpkin and a half cup of either almond milk or water for a nutritious smoothie.

It’s a simple idea but may result in better eating habits. Try getting your children to peel vegetables or cut them up (if they’re old enough to use a knife). If your children get in the process of making food they may be more inclined to eat something they have worked on. Again, peer pressure can be placed on them, a chef should taste their food right?

Sometimes a little push in motivation can get your child eating all their vegetables. This motivation can be a negative or positive incentive. Inform you child that if they finish all their vegetables they can get some of their favorite dessert, or if they fail to eat them they get none. Bearing in mind negative incentives should be used as a last resort.

Kid’s perceptions can change very quickly every day, so if your child is not enjoying a food today, they may suddenly like it tomorrow. Therefore don’t be discouraged from serving a certain type of vegetable because they didn’t like it previously. If you have the means keep serving a wide assortment of vegetables.