As a dietitian and a mom, I know just how hard it can be to get your kids to eat their veggies! Yet, it’s one of the most important things you can do for their health and well-being.
Eating plenty of vegetables means children reap the rewards of oodles of nutrients, such as fiber, vitamins, minerals and antioxidants. Which explains why vegetable consumption can help protect against obesity and chronic diseases later in life. But research shows that a whopping 93 percent of kids don’t meet their recommended goal for vegetable intake of 1 to 3 cups per day.
[See: 11 Healthy Veggie Recipes That Prove Slow Cookers Are for More Than Meat.]
So, how can you get children to eat more veggies? Here are my five best tips:
1. Make vegetables interactive. Kids love to dip, dunk and play with their veggies. So, serve fresh cut up vegetables, such as broccoli, snow peas and carrot sticks with a healthy dip, such as hummus or nut butter.
2. Pair vegetables with kid-friendly foods. Studies show that when vegetables are paired with children’s favorite foods, such as potatoes or rice, kids consume more of them. So, try to include some roasted cauliflower or healthy veggies along with those potatoes, and stir shredded carrots into their rice bowl.
3. Add veggies to their favorite dishes. Take advantage of kids’ all-time favorites, such as pizza, spaghetti, chili and tacos, and pile on the veggies. Top tacos with shredded cabbage and carrots, saute onions and zucchini in pasta sauce, and sprinkle broccoli pieces on pizza.
4. Sneak them in. Don’t feel guilty about sneaking in veggies here and there. Studies show this strategy really works! Blend fresh greens (blueberries will cover up the green color) into smoothies; add shredded zucchini to muffins, pancakes and breads; and puree squash into creamy soups.
5. Expose kids to vegetables. Studies show that it takes multiple exposures to vegetables at meal time to get kids more familiar with them. So, don’t give up. Put a few snow peas at the side of their plate, place a bowl of roasted Brussels sprouts on the dinner table, and pack raw veggies in their lunch box. Even if they don’t eat them the first time, eventually they will become more familiar and more apt to try them.
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Carrots Not Sticks: 5 Tips for Getting Your Kids to Eat Their Veggies originally appeared on usnews.com
