Steering Kids Down the Veggie Path
Getting children to eat vegetables is an age-old dilemma—and one that often comes with stress! We know vegetables are important to help young bodies grow and stay healthy. Yet only around 10% of kids get the recommended amounts of vegetables in their diet.
“What’s a Parent to Do?” A Registered Dietitian Nutritionist, who is also a mom and a chef offers tips and guidance, and even shares her recipe for brownies made with black beans and applesauce!
Flavor First
“Kids often think vegetables are boring and yucky, so it’s about trying to make them interesting and finding the ones your kids like,” says Anne Pantoja. “It’s showing them different preparations, eating vegetables yourself, and having a ‘flavor first’ mentality.” Anne offers more tips to get kids to eat veggies.
Why Are Veggies So Important?
They contain essential vitamins, minerals, fiber, and other nutrients young bodies need to grow and develop. Some even strengthen immune systems. The USDA recommends kids and teens consume anywhere from 1 to 4 cups of veggies a day depending on age. Anne has found younger kids prefer simpler preparations, but get more adventurous once they reach middle school.
Is Sneaking Veggies a Good Strategy?
One study showed preschool kids ate almost twice as many veggies (and fewer calories) when vegetables were “hidden” in the foods they like. Yet hiding vegetables may prevent kids from learning to enjoy their tastes and textures on their own. A little sneaking is okay, as long as you balance it with other strategies, according to Anne, who offered her recipe for Black Bean Brownies.
Note: Since everyone’s health history and nutritional needs are so different, please make sure that you talk with your doctor and a registered dietitian to get advice about the diet and exercise plan that‘s right for you.