A question I am often asked is if I have any tips on how to get children to eat more vegetables. Parents can become frustrated with the tensions and food waste that accompany a child who won't eat their veggies, then either resort to offering treats and rewards in exchange or give up trying completely. Neither outcome is ideal! Don't blame yourself, take deep breaths if you become exasperated and try again another day.
Below are some suggestions which have helped many clients and I hope they will help you too.
1. Lead By Example!
Children accept things as the norm when your behaviour makes it the norm. If you joke that you all better eat some vegetables because "they're good for us" or eat your own favourite repeatedly and lack variety, they will adopt the same behaviour. Similarly, try not to equate eating vegetables with deserving a reward for surviving the "trauma"! It's so easy to fall into that trap but that still demonises vegetables and the end goal is to have your child accepting them and hopefully eventually enjoying them!
2. Don't Argue About It
If a child doesn't like a particular vegetable, don't let it become a battle. Leave that one for now and casually suggest an alternative to try another day. Keep trying others. Let a few weeks pass and then try the rejected one again. If your crafty kid reminds you that they told you before that they don't like that one (I've been there!), let them know that you remember but thought now they've grown up a bit since the last time, they might like to try it again. If that doesn't work, accept it for now and reintroduce it another time.
3. More Options, More Acceptance
Vary between sweeter ones like carrots, squash/pumpkin and sweet potatoes and broccoli and other greens. If they object to the greens, remind them they had the other vegetables (avoid saying "sweet") recently and that today we're trying this one. You can offer to cook the other (sweeter) one again "tomorrow". This creates an atmosphere where your child is now looking forward to a vegetable. It also helps to avoid your child getting used to having only the sweet ones as they know the options will alternate. Offering more variety increases acceptance and consumption as this study found.
4. Make Them Tasty
If they don't like the greens which are more bitter (but best for your health!), then try them with a little olive oil or butter, some garlic, pesto, a simple pinch of sea salt or even some herbs. If your child will eat pasta sauce or a mild curry, that's a great way to get some veggies in but chances are if they don't like the flavour of vegetables, they won't like strong flavours in general. A little mild flavour of what your child does enjoy coating the veg is much more likely to increase its appeal. Same goes for adults! If your child is old enough, let them pour on some olive oil or use a salt grinder under your supervision to add a small bit for themselves. This makes "bland" or bitter veggies tastier for them and includes them in the decision making. Encouraging older kids to help with choosing vegetables at the supermarket and cooking them for dinner can also achieve this result.
5. Serve With A Dip
Another simple yet effective option is to offer some raw veggies with an accompanying dip so try carrots and hummus or red or yellow bell peppers with guacamole. Get creative. Try pairing some of their favourite dips with their not so favourite vegetables as this can help to increase acceptance. Then try those vegetables again in their dinner!
If All Else Fails
Next time your child is having a meal, try some of the above tips. The aim is not to let things get to the point where dinner time becomes fraught with tension. You can always fall back on a freshly made vegetable soup or you can sneak some kale and carrot into a fruit smoothie if you have a particularly fussy child. However, the long-term goal is to have your child make friends with vegetables so that eating them is no big deal and the whole family can relax at meal-times!
If you would like to know how Nutrition and Lifestyle Coaching could improve your health and well-being, check out my personalised programmes to learn more!