Finding ways to get kids to eat vegetables is a constant challenge for most parents. I know it’s something that we have to deal with in our household on a daily basis, and finding new and creative ways to make vegetables appealing can become an impossible task at times.
This is why I’ve enlisted the help of paediatric nutritionist and founder of Wholesome Child Mandy Sacher, who has previously shared her great insights on kids nutrition on the blog. Here she shares her tips on how to deal with a child who isn’t really big on vegetables, and how to make it a process that’s less stressful and more fun.
Create a “rainbow” plate
“Many children I see are repetitive vegetable eaters—meaning that they eat the same limited range each and every week. Whilst all vegetables are beneficial, the ultimate goal is to eat a diverse range of colours and groups to get the maximum benefit. We all eat with our eyes first, so it makes sense to engage your child visually when encouraging them to eat more variety. Encourage your little one to create their own rainbow plate, it’ll engage their imagination and will lead to a nibble or two!”
Include one new veggie a week—and lead by example
“There’s often a strong connection between children who eat the same vegetables each week and parents who do the same. Through parents expanding their own repertoire, children will have an opportunity to see and taste a variety—and watch their parents enjoying the broader range, too! Try salad veggies, cruciferous vegetables like cauliflower and brussels sprouts, and starchy vegetables like pumpkin or sweet potato.”
Don’t forget beans and legumes
“Beans and legumes are our most nutritious plant foods. Rich in proteins, B-vitamins, iron, potassium, fibre, minerals and phytochemicals. Hummus, lentil soup, bean stews and chickpea falafels are a fantastic way to introduce legumes to your child. Try kidney beans, navy beans, black beans, adzuki beans, chickpeas and lentils. For canned varieties, look for BPA-free cans wherever possible and rinse well beforehand to reduce sodium levels.”
Include sea vegetables
“Due to its high calcium content, seaweed strengthens bones and teeth. It’s also high in iron, has antimicrobial properties and is a good source of essential vitamins, minerals and dietary fibre which helps prevent constipation.
Nori, rich in vitamins A, B1, B2 and C as well as iodine also contains protein. Use it for sushi, shred it over salad or create veggie-filled seaweed wraps filled with julienned carrots, cucumber, shredded chicken (or protein of choice) and avocado. If your child likes the seaweed snack packs that are commonly found in supermarkets, seek out varieties that are free from additives such as MSG or added sugar.”
Remember to use fresh herbs and spices
“Basil is packed with essential oils which are known to have anti-inflammatory and antibacterial properties. Use in tomato-based pasta sauces, sprinkle on pizza and mix into rissoles.
Mint soothes upset tummies and improves digestion. Chill mint tea with a dash of raw honey or add fresh mint leaves and orange slices to water and serve in place of juice.
Oregano is often used to treat respiratory tract disorders, gastrointestinal disorders and urinary tract disorders. Add to chicken, lamb or beef dishes.
Parsley is rich in many vital vitamins and keeps the immune system strong, tones the bones and heals the nervous system. It also helps to flush excess fluid from the body and support kidney function. Add to smoothies, chicken soup and pasta sauces.
Spices – as well as adding flavour, spices such as turmeric, ginger and cinnamon are packed with nutrients too. Add turmeric and ginger to chicken soup, sprinkle turmeric on cauliflower and add cinnamon to pumpkin and butternut squash.”
Create a veggie patch
“Children love planting seeds, watching them grow, and eventually harvesting what they have planted. It’s the best way to help them make the association between earth to plate, and to engage their curiosity about different varieties of vegetables. If outdoor space is limited, start off with herbs such as basil or oregano, or better yet get involved with a community garden.”
Shop for and cook vegetables together
“Encourage your children to touch, smell and engage with their food. Let them help with grocery shopping and encourage them to pick up new vegetables from the shelves and place them in the trolley themselves – this begins the engagement with the new food.
Little ones tend to be more willing to eat what they’ve helped to prepare and it’s important for them to be exposed to vegetables in their raw state and to understand how the texture and look of a vegetable changes when it’s cooked. Get them involved by asking them to peel carrots and potatoes (using kid-friendly graters), cutting lettuce with a plastic knife or adding grated vegetables to muffin batter.
It’s important for parents to be patient and to recognise that change is often slow with children. Don’t be disappointed if they don’t eat the new vegetable or food the first time it’s offered – stay positive and freeze what’s not eaten and offer it again – persistent repetition is key here.”
What are some creative ways you’ve used to encourage your kids to eat more vegetables?