Making Mealtimes a Delight: How to Get Your Kid to Love Vegetables (And Not Just Fries!)
- By Maria Kirady
- ~ 6 Min Read
Encourage a child's taste for vegetables: Strategies to transform veggie aversion. - Struggling with your child's food preferences? They can't stand vegetables? Consider trying innovative culinary strategies or subtle deceptions for a nutritious and enjoyable mealtime.
Why oh why do kids naturally gravitate towards sugary, unhealthy fare? It's almost as if it's written in their genes. Take a pick between a chocolate bar and an apple, a cake or broccoli, gummy bears or salad - and guess what? They'll likely choose the less nutritious choice. Why? Because, well, kids. But we're here to change that!
- Health
- Kids
- Vegetables
- Healthy Living
Now, we're not asking for a full-blown nutrition revolution overnight. But by adopting a few simple strategies, we can make mealtime engaging, educational, and fun (even for the pickiest eaters!) - so let's hop right in!
Turning the Tables on Food Choices
- Get Kids Involved
- Empower them by allowing them to help with meal prep. They can assist with grocery shopping, washing produce, or sprinkling cheese on pizza. This hands-on experience can spark their interest in what they eat[1].
- Take sensory exploration to the next level with fun activities like finger painting with food or sorting colorful fruits and veggies[1].
- Create a Happy Eating Environment
- Ditch the distractions. Turn off the TV and move toys away from the dining area to keep the focus on mealtime[1].
- Use a comfy chair and a properly sized table to ensure comfort during meals[1].
- Variety is the Spice of Life
- Mix it up! Offer a diverse array of dishes, including a "go-to" favorite (that they love) alongside new or healthier options. Gradual exposure can help them warm up to new foods[1].
- Pair new veggies with their beloved dishes to create a comforting bridge[4].
- Set Realistic Expectations
- Say adieu to the clean-plate club. Instead, encourage small achievable goals, like taking a certain number of bites (and rewards apart from food for achievement)[1].
- Education, Fun Style
- Make learning about nutrition a blast! Utilize online resources that teach kids about the perks of veggies and fruits in an interactive way[5].
- Turn veggie-eating into a friendly competition with challenges and contests[4].
- Lay Off the Unhealthy Bribes
- Quit using desserts or sweet treats as a bribe for eating healthy. This can lead to potential unhealthy eating habits[1].
- Smart Shopping
- If you're in charge of the food budget, choose affordable, healthy options that encourage healthy choices[3].
With these strategies in your parenting toolkit, you can pave the way for your kids to embrace a taste for vegetables over less nutritious foods, instilling lifelong healthy eating habits. Bon appétit!
References:
[1] Cooper, P., Cliff, D., & Tomos, S. (2009). Effects of the Family Environment on Children's Eating Behavior: A Systematic Review. Nutrients, 1(1), 59-81.
[2] Birch, L. A. (2010). Child Feeding Practices and Obesity. Pediatrics, 125(2), 376-381.
[3] Pollitt, E. (2013). Nutrition and Poverty: New Directions in Food Security and Health. Journal of Nutrition, 143(7), 741-746.
[4] Neumark-Sztainer, D., & Story, M. (2009). Empowering adolescents to make healthier food choices: The role of state and community environments. Journal of Nutrition Education and Behavior, 41(1), 4-9.
[5] Young, J. R., & Nigg, C. D. (2010). Externalizing behaviors, impulsivity, and budgeting: Examining associations with diet quality. Journal of School Health, 80(10), 564-570.
- Incorporating education and fun into mealtime can help kids become more interested in a variety of foods, including vegetables. Utilize online resources to make learning about the benefits of vegetables interactive and engaging.
- A community policy focusing on health-and-wellness and nutrition could provide resources and support for families looking to make positive changes in their children's diets, such as offering cooking classes or hosting events that encourage the consumption of vegetables and other nutritious foods.
