Get your Kids to Eat More Veggies with these Simple tips!
One of the more controversial aspects of parenting is what we feed our kids.
I make absolutely zero claims to be an expert, but it’s something I get asked about a lot, so I thought I would share a few of the things that work well in my house.
And hopefully you’ll find some of it helpful for you too!
The only thing I know for sure is that every kid is different and that their needs and preferences change over time.
My personal philosophy is to offer lots of nutrient dense options at home, give opportunities to try a variety of different foods, and leave room for fun foods too. I try to focus more on what we can add rather than taking things away and continually remind myself not to stress too much when it seems like all they’ve eaten for days are crackers and applesauce pouches.
We keep it simple. REAL FOOD, mostly plants. Not too much. . . Thanks Micheal Pollan! Because food is powerful medicine, but it’s meant to be enjoyed too.
At dinner we have conversations about what colors are on our plates, we grow veggies and herbs in our garden, and I try to involve my girls in helping to plan our weekly menus.
Sometimes they ask for sprinkles and cereal, (the other day my youngest asked for a peanut butter and honey sandwich but without the bread, or the peanut butter. . . ) but often they offer more helpful suggestions! Like broccoli with noodles, or their favorite salmon cakes!
Research shows that getting kids involved in gardening makes them more likely to eat the foods they’ve grown, and getting them involved in the kitchen is helpful in getting them to branch out and try new things. E Which makes sense! Because everything is less scary as it becomes more familiar!
It often takes several exposures to a new food before kids will even try a new food, but I think it’s important to keep offering. Try not to make a big deal about whether they eat it or not. Eventually they may get curious.
A lot of eating as babies and young kids is exploration and “training” tastebuds. Foods like cabbage and brussel sprouts aren’t always as instantly appealing as things like pizza so we really do have to help our kids develop their taste buds. They don’t have to like everything but trying it is a huge win.
Here are a Few Favorite Ways to Encourage Kids to Eat More Veggies:
Eat greens for breakfast! Egg scrambled with mixed greens are an easy way to incorporate veggies into your morning meal. Breakfast salads with eggs and blueberries for that salty/sweet combo is another favorite. Or try throwing a handful or two of greens into the batter of pancakes and waffles for a little nutrient boost!
Grate carrots, beets, and zucchini and throw them into everything! We add shredded carrots into oatmeal for “carrot cake” oats, zucchini squash into marinara sauce, and blend up spinach into muffins and pancakes. The possibilities are endless. Green Banana Muffins
Try adding veggies into your smoothies. Spinach, frozen riced cauliflower and zucchini are all easy to add and you can’t really taste in smoothies. Make sure your cauliflower is steamed then frozen (not raw), you’ve been warned.
Offer foods in a variety of ways. Maybe steamed broccoli wasn’t a hit but roasted broccoli gets gobbled up. These burgers are a tasty way to pack in the greens Green Kitchen Stories Dino Burgers
Cauliflower really can be anything! From pizza crust to “Alfredo” sauce it’s a fan favorite in this house. Try this protein packed Cauliflower Alfredo
Ditto butternut squash. From “noodles” to nacho “cheese” sauce it’s versatility knows no bounds.
Try something new! Each week try picking up an interesting looking veg you’ve never tried before. You might just find a new favorite.
Most importantly, keep it fun! You don't have to try all of the crazy toast art on pinterest but turning broccoli into trees or adding sprinkles on top of anything really does make it a lot more likely to get eaten.