5 Ways to Help Kids Eat Veggies!

Are you worried about your kids seemingly constant refusal of meals? Well, it’s true that many parents experience this difficulty, with some kids going through periods of fussy eating. But, what can you do about it?

1) Be their role model

Children learn many of their behaviours by watching what their older siblings and parents do. Remember that pretty much everything you say, and do is noticed by your kids, whether consciously, or not. So, take care with what you say, or how you react at meal times, and try to be enthusiastic about healthy foods! Your kids will follow suit by mimicking your actions and words.

2) Be persistent

Studies show that the best way to get kids to eat vegetables is to keep serving them. Try serving a small portion, and tell your child that they don’t have to finish the lot, but that you expect them to have at least one bite. Allowing them to stop at one bite, makes trying new foods less scary. After repeating this, on average eight times, most children decide to eat what you’ve presented to them. But, remember never force your child to eat a particular food.

3) Be fair

Don’t make special foods for children. Meals should be simply served, with parents and older children eating the same foods. Children will learn that this is what happens at meal times, and will follow suit. If they do refuse to eat what you’ve served, try not to offer an alternative meal.

4) Be creative

Try different ways of serving vegetables for the whole family. Many kids love raw vegetables, why not try making silly faces or animals with a variety of raw veggies? You could use red and yellow pepper strips, cherry tomatoes, carrot sticks, celery, mini corn cobs, or green beans. Raw vegetables also taste great served with hummus, or a combination of mashed avocado, yoghurt, and lemon juice. Barbecuing vegetables will give them a different taste, which kids may prefer, so it’s worth giving this a go too.

5) Be sneaky

Try grating vegetables, such as carrots or zucchini, or add cubed eggplant, or tomatoes to your dishes. Dole suggest making fruits and vegetables convenient by placing them in spots where kids will see them first. Or, why not try having “grab and go snacks” in small plastic bags (cut up raw vegetables, peeled and segmented oranges etc) ready in your fridge for a quick and easy snack.

For a fun way to get your kids interested in eating well, try this great recipe Trees in a Broccoli Forrest. It sounds like fun!

Remember, one of the most important things you can do is to stay calm! While this may be difficult at times, try to persevere, as getting upset won’t help you, or the rest of your family.

Best wishes!