This is probably the most common eating problem among children. I used to declare that I was allergic to chlorophyll when given greens as a child. Although it is recommended that everyone should eat five portions of fruit and vegetables a day, most kids eat less than half that amount.
Babies tend to enjoy a good variety of vegetables as it is all blended with the mashed food served to them. The problem begins when they switch to solids and greens are usually the first foods to be pushed aside.
5.1. VEGGIES A MUST
Vegetables contain essential vitamins and minerals, including antioxidants, as well as fibre and phytonutrients. These are important for health and to preserve the body. Eating lots of vegetables boost the immune system and reduces the risk of heart disease and certain cancers.
Eating a fruit can partly compensate for lack of vegetables in a diet, but it doesn’t contain all the healthy substances found in vegetables. High intakes of vegetables in childhood are associated with a lower risk of stroke later in life, but high intake of fruits don’t offer the same protection. Also vegetables generally has less calories than fruit, and are important in energy and weight management.
5.2. CREATIVE TIPS
One common struggle that most moms will face at some time or other is getting their kids to eat their veggies. Most kids will turn up their nose at the site of anything green. So how do you get around the veggie issue? Here are some fun and easy ways to get your kids to eat their veggies.
Fun Presentation – Kids love fun and colorful food. Cut up some carrot sticks, cucumber rounds, sliced cherry tomatoes and sliced bell peppers and arrange them all in a plate. You can make a face using the cucumber rounds for the eyes, carrot sticks for eyebrows, cherry tomatoes for nose and mouth and arrange the pepper strips to form the face. Serve with hummus and cut pita bread on the side.
Make it Routine – Try to serve at least one veggie with each meal your child has. You can alternate between salads and cooked or cut veggies but always serve at least one with each meal. Your child may not eat them at first but if they see that veggies are a standard part of meal times they may just start trying them.
Set a Good Example – This one goes without saying. Just like making veggies a routine part of meals it will also help kids to see mom and dad eating their greens. Show your kids how nice veggies can be by filling your plate up.
Get Creative – Okay this is a little sneaky but definitely works. Most kids love spaghetti so place some veggies such as broccoli, cauliflower, peppers into a food processor and whiz until liquid. Add the mixture to your spaghetti sauce for a nutritious meal. But make sure you don't go overboard and add too many veggies as this will change the taste of the sauce. The trick is to start out slow and gradually increase the amount of veggies as your kid's taste palette changes.
Veggie Muffins – Add a little grated carrot or zucchini to your standard muffin recipe. Banana carrot muffins are delicious and so are zucchini chocolate chip muffins. You can also bake pumpkin muffins or cake. This is a great way to give your kids a yummy treat and still ensure they’re getting a good serving of veggies.
The One Bite Rule – We have a rule in our house. Even if the kids don't like the look of the veggies they must at least try one bite. If they actually don't like it then they don't have to eat it. This avoids a lot of meal time tantrums and a lot of the times the kids will actually like the food once they taste it. Try it you may be pleasantly surprised at how many different foods you kids will actually eat.
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