Get your kids to eat their veggies

ENCOURAGING children to eat vegetables and any other healthy foods, for that matter, may require more than just a gentle nudge from parents. But while it may seem like a continuous losing battle, Nutritionist Donovan Grant said that at times all that is required is putting a little creativity into it.

“There’s no doubt that veggies are often the last thing that some children want to see on their plates. But if the parents are committed enough, then a little imagination is the first step to changing your kids’ minds about vegetables,” Grant said.

While many parents reading this will immediately think easier said than done, Grant has shared a couple of working tricks that will help you to win over your toddlers.

1. Use vegetables in juices

There’s no doubt that children always want juice. Since it’s much better to provide your children with home-made as opposed to their processed counterparts, it’s the perfect opportunity to slip a few veggies in. When preparing, for example, June plum juice, include a small portion of callaloo, cucumber or kale. You can also make them smoothies using milk and a mixture of fruits and vegetables such as pumpkin and carrot. For added effect, you could even garnish with a fruit or other edible foods they may like.

2. Make their meals colourful

If you want a child’s attention, one way to do it is by mixing colours. So whether you will be giving then raw vegetables or vegetables from the can, ensure that there is a variation in colour. Importantly, some canned veggies have sodium, so you may want to go natural as often as you can.

3. Make veggie art

Whether it’s as simple as a smiley face or their favourite cartoon character, the child will find the meal appealing and would be more inclined to eat it.

4. Try dips

Many children will have their favourite dips with almost anything; yes, even vegetables. So whether it’s applesauce, ketchup, ranch dressing or peanut butter, this is perfect to use with vegetables as finger foods. Children will indulge in vegetables, often without noticing, because they are so busy enjoying their dips or sauces. Importantly, always try to encourage and/or offer healthier dips such as apple and other fruit sauces first.

5. Camouflage vegetables

Sometimes a little bit of deception isn’t so bad — many parents get vegetables into their children’s diets by hiding vegetables in their favourite foods. So, for example, add broccoli to your child’s mac and cheese or add pumpkin and carrots to their mashed potatoes. You can also make desserts of carrot or pumpkin muffins or pies.

6. Plant a garden

Your child will definitely not only want to harvest but to partake in the consumption of meals made from vegetables they had a hand in planting. You should still maintain meal creativity to further enhance the appeal.