I get it. As a mom, I know firsthand that it can be hard to get your kids to eat veggies. At the same time, Canada’s Food Guide recommends filling half of our plates with fruits and vegetables. This is important to get the essential nutrients our bodies need to grow and thrive.
Meeting that goal can feel like a daily marathon, but it doesn’t have to be a battle. Below are 10 simple ways to get your kids to eat veggies and colorful whole foods:
Buy a little extra time: Use pre-washed bagged salads or pre-cut fruits and vegetables to cut down on prep time during busy weeknights.
Make them the centerpiece: Keep a beautiful bowl of fresh fruit right on your kitchen table or counter for convenient snacking.
Prep ahead: Wash, chop, and store raw vegetables in clear containers in the fridge. In this way, they are completely ready to go when hunger strikes.
Eliminate the competition: Put out fruit or veggies when there is no other food competing for attention. For example, put our veggies and dip before supper while they’re doing homework.
Blend up a quick win: Whip up a tasty breakfast smoothie by blending 1 cup of greek yogurt, 1 medium banana, 1/2c coconut water, and a handful of berries.
Boost your favorite recipes: Finely mince or grate vegetables (like zucchini, carrots, or spinach). Then toss them directly into spaghetti sauces, hamburgers, casseroles, soups, or even homemade muffins.
Elevate breakfast: Add fresh berries, sliced bananas, or dried fruit to your child’s morning cereal or oatmeal.
Rearrange your kitchen: Organize your pantry and fridge so that the healthy foods for kids are at eye level and easiest to grab. In contrast, keep less nutritious options out of direct sight.
Give them a say: Bring your kids grocery shopping and let them pick out one or two fruits and vegetables they want to try that week.
The Golden Rule of Getting Kids to Eat Veggies: Don’t Give Up
When your child says “no” to a new fruit or vegetable, try not to feel discouraged. Research shows that children often need to be exposed to a new food up to 10 to 15 times before they will naturally accept it.
You can help them along by offering a bite of whatever you are eating and being a positive healthy eating role model. Above all, minimize conflict around the dinner table. Keep the pressure low, offer plenty of variety, and give your children the space to choose from the healthy options you provide!
Are you navigating picky eating battles in your home? Do you want to learn about more healthy foods for kids? If you want personalized, one-on-one nutrition support, reach out to our dietitian today.
Did you know that many extended health plans cover dietitian sessions? Check with your provider today. Direct billing for dietitian sessions may be available.
