Do you frequently hear “Eww!” at the dinner table? Presenting new foods can be challenging, especially when it comes to encouraging picky eaters to try new things. Below are a few helpful tips on how to get kids to eat veggies and other healthy stuff.
Getting kids to eat ain’t easy!
I recall the struggle my own mother faced trying to get my siblings and me to eat lima beans. We were not able to leave the table without eating our servings. Though my siblings and I may have learned a few clever ways to hide food in our napkins, or to sneak it to our dog under the table, our parents mainly wanted us to eat for our health and wellbeing. Many parents and grands continue to encourage the tasting and eating of healthy foods and seek to do it without gaining resistance.
Picky eaters pose challenges – Are there solutions?
Is your child or grandchild a picky eater? Understand that it’s relatively normal for kids to be choosy eaters. Know that there are some scientific factors that come into play which likely explain why kids don’t like some foods. For example, per WebMD, 1 in 4 people are born with a gene that makes them more sensitive to bitter tastes. Thus, foods like Brussels sprouts or cauliflower may simply taste bitter and disagreeable. This doesn’t mean that adults should give up trying to get kids to eat healthy. They just may need some clever tricks!
To get kids to eat, try these tips:
- As noted above, some raw vegetables may taste strong and bitter. This can be off-putting to kids. Additionally, many are hard and unpleasant to eat in the raw state, especially when left in large pieces. To dial back bitterness, and make veggies easier to chew, cook and season them well. For example, Brussels sprouts can be sauteed on the stovetop in olive oil or roasted in the oven. Both methods are known to enhance the flavor and texture of this cabbage vegetable. Some good seasonings include salt and pepper, fresh herbs, Parmesan, lemon juice and more. Kids may enjoy cooked Brussels sprouts with crispy bacon bits over top for added flavor and crunch. (Experts warn not to overcook Brussels sprouts to prevent sulfur odor that most people won’t enjoy.)
- Per MyPlate, dependent upon their sex and age, kids 4 through 13 should eat 1 ½ to 3 ½ cups of vegetables per day. However, in an alarming study done by Centers for Disease Control and Prevention, the public health agency reports that half of American children under 5 years old don’t eat a single vegetable daily. Rather, they have more sugary drinks than vegetables – a very scary health concern indeed! What can parents and grands do? Experiment to find veggies that kids like – such as carrots – and serve them with a tasty condiment such as ranch dressing. Continue to offer a variety of vegetables as you’re likely to find some that kids enjoy.
- When the going gets tough, add veggies! Well Nourished highlights six vegetables which are easy to put into smoothies. They make it clear. They do not favor hiding veggies in foods for fussy eaters. Rather, they want kids to know that veggies belong in smoothies and work to boost texture and flavor. In one example, the addition of avocado is made to a smoothie. Not only are avocados a rich source of nutrition, containing a plethora of vitamins, minerals, and antioxidants, but they add a creamy texture that is highly desirable in smoothie beverages. When it comes to adding vegetables to dishes, consider doing it incrementally, then increase the portions of vegetables as time goes on. This serves to gently acquaint a child with a new flavor, rather than overwhelming them with a heavy dose. For example, small amounts of cauliflower can initially be incorporated into a child’s favorite mac and cheese recipe. Then, the vegetable portion can be slowly increased until you hit your goal.
- Using age-appropriate tasks, get the kids involved in cooking and baking. Though having kids in the kitchen may require the time and patience of parents or grandparents, it is very beneficial for children to learn about foods and how they are prepared. Involvement in the creation of healthy meals and desserts encourages kids to learn hands on about nutrition. It also greatly encourages them to expand their food horizons. Though getting the kids involved may likely require extra clean-up time too, when kids participate in the cooking process, they are more apt to sample and enjoy new foods that they may otherwise outright reject.
Stay positive!
If you’re in search of how to get kids to eat their veggies, know that you are not alone. Many kids are picky eaters. But this doesn’t mean parents and grands should give up on nutrition. From a health perspective, it’s in the child’s favor for parents and grands to continually promote healthy eating habits. This includes offering kids a wide variety of fresh fruits, vegetables, whole grains, and more, preparing foods in ways they like, adding healthy ingredients to ordinary recipes, and getting kids involved in the kitchen to learn about and encourage healthy eating. Parents are also urged to work in partnership with their children’s doctors to address nutritional concerns and to work toward the common goal of raising happy and healthy kids.
For helpful tips for adult healthy eating, click here. (Attach AMAC article entitled Helpful Tips for Adult Healthy Eating)
This article is purely informational and is not intended as a medical resource or substitute for medical advice.
