Sneaking veggies into picky eaters’ food
THE chances of children asking for vegetables are very slim and those who eat them without protest are few in number.
The biggest challenge is getting vegetables into your children’s diet, especially if they are picky eaters.
But getting children to consume vegetables doesn’t have to be that hard.
Kirk Bolton, nutrition consultant at Diet Centre Jamaica, and the immediate past president of the Jamaica Association of Professionals in Nutrition and Dietetics, told All Woman that parents must become the greatest examples to their children before their perception changes.
“They can’t be impressing upon their children to eat vegetables while they themselves do not. There has to be some amount of teaching. When you give your child, for example, carrots, don’t just provide the carrot without using the opportunity to educate the child on the value of such a vegetable,” he said.
“Tell them that carrots are packed with vitamin A which is good for your eyes. Make sure you as parents are eating it too. So perception of particular foods can only change by virtue of understanding. Parents have to maintain repetition of this information about the value of the food in order for the children to have a changed or acceptable perception of the food item. This would cause the children to acknowledge the importance, and in essence such food would be seen by them as being necessary,” he said.
Bolton added that we must accept that not all vegetables taste yummy; however, when a particular vegetable has a slightly bitter taste, it’s advisable to mix it with pleasant-tasting vegetables or other foods.
“In order to ensure that the unfavourable vegetable taste is not overbearing, you would use less of that vegetable and add it to the more pleasant-tasting one. Adding vegetables to other foods can serve to ensure their acceptability,” Bolton said.
He said getting your picky eater to choose vegetables is not going to be easy, because the candy bar is sweet and he or she may already hold a perception that vegetables, may taste bitter.
“Regardless of that perception, parents still will have to educate their children on the value of each item, and this means the pros and cons associated with the candy bar, as it applies to its high sugar content, and the value of the vegetables and their content of vitamins and minerals and their benefits. Don’t underestimate the abilities of these children. They are very quick to grasp information, so as parents we have to become creative in giving this information to them. So the greatest challenge to parents is to first take time out and learn the facts and creatively pass it on to the children. A reward system can also be encouraged when children eat healthy foods. Praise them when they choose an item that’s healthy.”
Bolton said parents can sneak vegetables into picky eaters’ meals by exercising creativity.
“Look at the types of foods your child likes and add those vegetables gradually in. Do not put too much in. These vegetables will become more and more acceptable to the child. You will defeat the whole objective if the amount is so overbearing that your picky eater starts taking the vegetables out,” he cautioned.
Some of these ways include:
1. Mixing vegetables with fruits and creating a salad.
2. Adding the vegetables to their mac and cheese by first puréeing the vegetabl
3. Cutting the vegetables into special shapes and/or cartoon characters.
4. Creating activities which involve prizes at the table when children eat their vegetables.
However, when introducing vegetables into your children’s food, it is important that you are not counterproductive.
Bolton said by adding gravy to vegetables you are adding fat to the diet; however, it’s the amount that is the issue.
“You are not going to have the vegetables swimming in the gravy. Instead, put a little on the vegetable, and if it causes your child to eat it, that’s a reasonable trade-off. Eating healthy doesn’t need to be so rigid. You just have to ensure that things are done moderately and that frequency and quantities reflect moderation. Mac and cheese is not unhealthy; you can add your veggies to this very acceptable food for the children,” he said.
Of note, Bolton said it is recommended that approximately 50 per cent of your intake for the day should be from the fruit and vegetable food groups, as this would ensure a rich intake of vitamins and minerals to help stave off illness.