Top Tips to Get Children Eating their Vegetables

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Generally speaking, kids do not like vegetables. Why? Because we, the parents, are so desperate for them to eat something orange and green on a daily basis that we do not teach our kids to like vegetables. It is really that simple.

Kids like the foods we teach them to like. We reward them with lollies, party foods, even fruit on a daily basis. We teach them that they will get dessert if they eat their dinner. When they behave well we hand out sweet treats and take these away when they are not so good. It is our habit of craving and treating ourselves with sweet foods that basically infers that the bland tasting vegetables are inferior.

Why won’t my child eat their veggies?

It is also important to remember that children, small children in particular, do not need a lot of food. This is in contrast to our belief that they always need more food. When our kids have a couple of pieces of sweet fruit – or a couple of kid-sized yoghurt treats – along with some milk and juice, it is no wonder they turn away their vegetables at the end of a long day. The reason for this is that they are most likely not very hungry and probably very tired.

So, rather than obsess about what vegetables our child is or is not eating, change the focus and most importantly lower your expectations. While your little one may not sit down happily to a plate of boiled carrots and peas, they may munch on some baby tomatoes or cucumbers throughout the day. You might find they also enjoy spaghetti sauce, which unbeknownst to them contains a few cups of vegetables. And, they may really like your specialty juice, in which you throw some extra kale or spinach in. As long as kids are eating a couple of different vegetables in some form each day, you have nothing to worry about.

Rule of thumb

As a rule of parenting thumb, what you focus on will continue. This means if you consistently emphasise what your child is not eating, chances are they will continue to not eat it. To prevent a picky eater, try hard not to talk about food. Serve your regular meals and give praise when good foods, including vegetables are eaten. Most importantly, speak about vegetables as you would any other food – otherwise you are subtly teaching them that ice cream is much better than the carrots you really want them to eat.

How to increase their intake

For some top tips on ways to increase your child’s vegetable intake, read on below.

First, do not make a fuss and insist children eat all their vegetables. At times, making a big deal can do more harm then good and you will see the child becoming stubborn in an attempt to exert their independence.
Put the vegetables on the plate and encourage your child to try them. If they will do not want to eat them, allow them to leave them. At the next meal continue to put them on the plate and do not offer an alternative as the child will learn if they do not eat their peas or broccoli they will not get extra potatoes or meat.
Be a role model for your child – let them see you eat and enjoy a variety of vegetables.
Give your child a choice of vegetables from a small selection. This way, they will feel as if they have some say over what they are eating – however limits must be in place. For example, ask them “would you like peas or beans with your chops tonight?”
Aim to half fill family dinner plates with different vegetables. If the thought of plain boiled vegetables bores you, try different cooking methods such as stir-frying or char grilling – which can increase the flavour considerably. There are also many low fat sauces in the supermarket such as cheesy bake or gravy which can be added to vegetables to give them more flavour.
If your children dislike vegetables, remember that they can also be replaced with salad. A salad can be added to most meals – but goes exceptionally well with Bellamy’s Organic Pasta and meat dishes. Keep an eye out for low fat salad dressings (including mayonnaise) that are available in supermarkets and add extra flavour to a range of salads.
Try adding small, chopped pieces of tomato, capsicum, zucchini and carrots to dishes such as spaghetti bolognese, stir-fried rice or sauces. These vegetables do not have much flavour and only very determined children will pick out all the pieces.
Add tomato, mushroom, eggplant, onion, capsicum and tomato to homemade pizzas. Try involving your child in decorating their own pizzas as they are more likely to eat foods they have had some role in making.
When making cakes or slices look for varieties that include different types of vegetables. Zucchini bread, pumpkin scones and carrot cake all make good choices.
Remember, grated carrots and zucchini can be added to salmon or vegetable patties and served with a side salad.
As a healthy snack you will find young children will often take to eating frozen peas while dinner is being prepared.