At the moment there is quite a lot of controversy around what we should or shouldn’t be eating. But one area that I don’t think is controversial at all is fruits and vegetables. We (including our kids) should be eating loads and loads of fruits and vegetables. I know for picky eaters getting vegetables into them can be hard. So should we be sneaking them in?
Why children should be eating fruit & vegetables
Diets rich in fruits and vegetables are known to be protective against Obesity, Heart Disease, Diabetes, and Cancer. Gone are the days of the 5+ a day rule. 5 plus a day is simply not enough. The focus should really be on the plus. As adults, we should be aiming for more like 8-10 servings a day to gain the protective benefits that fruits and vegetables provide. So it makes sense that we should be starting our kids early on this dietary regime. We need to be creating little fruit and vegetable eaters and lovers.
Great in theory, but if you know a two or three-year-old, you may well also know that vegetable intake seems to take a massive hit at this age. Not for everyone, I know some toddlers continue to eat vegetables without skipping a beat, but for many, veggies can become a battleground at the dinner table. (My two year old as been on veggie strike for the past month or so) Fruit doesn’t seem to have the same effect, but for many reasons, toddlers determine they don’t like vegetables without even trying them.
So what can you do if your picky eater has given up eating vegetables?
1 It is a phase and this too shall pass
One thing to know is that it is typically a phase and it is more than likely that they will come out the other side and start eating vegetables again. In saying this though, I do not want to dismiss your concerns with the age old saying, “it’s just a phase”. It can still be frustrating and stressful and difficult. For some toddlers, it is also not just a phase. So I don’t want to dismiss the issue with “it’s just a phase” If you are really concerned that your child’s eating may be an issue my article –Is your child’s eating a problem or just a phase, 5 ways to tell.
Know that fruit will be supplying many of the vitamins, minerals and fibre that they may not be getting from their vegetables. So up their fruit intake while they are on vegetable strike.
3 Offer what they like
Most toddlers, even the picky ones will have the odd vegetable that they will still eat. Peas and carrots, for example, are usually quite well liked. If your toddler has a veggie that they particularly like then keep serving that vegetable at each meal alongside the others that they won’t have a bar of.
Take the pressure off, veggies should be offered at every meal, but forcing kids to try them and pressuring them to eat is typically not a good strategy fot tackling picky eating long term.
4 Make vegetables fun
You don’t necessarily have to get all crafty and start making elaborate vegetable sculptures. But simple games can work. My eldest is quite keen on ‘pea fishing’. This involves getting a scoop of mashed potato on your fork then dipping it into a bowl of peas to see how many you can catch. Simple but surprisingly effective.
5 Get them in the garden
If you have access to a vegetable garden or even a planter on the patio get your kids amongst it. Things they would never dream of eating at the dinner table for some reason become absolutely magical when you eat them straight from the garden (with or without muddy fingers).
- Peas straight from the pod
- Weird shaped home grown carrots (home grown carrots are never uniformly shaped like the ones at the supermarket)
- Fresh, raw corn cobs
6 Keep it simple
Get back to basics with the vegetables you serve, sometimes our fancy pants adult recipes can just be too mind boggling for a toddler determined not to eat vegetables. Where old school simple veggies can seem much more appealing.
- There is nothing wrong with frozen peas, try serving them still frozen
- A simple salad of grated carrot, apple and cheese goes down well at my house
- Steamed carrot rings/wheels
- Corn on the cob
7 Add a sauce or dip
Kids love dipping things. Sometimes dipping vegetables into a sauce or dip can make them more appealing.
- Cheese sauce always goes well with cauliflower and broccoli
- An avocado dip is great with carrot and cucumber sticks
- Cottage cheese
8 Get sneaky
Then the final tactic is the vegetable sneak. I am not above hiding vegetables in the foods I give my kids. While yes I would love them to look at a vegetable that is not disguised in any way and willingly gobble it down, I am a realist, I may well need to get sneaky.
So in answer to the original question. To sneak or not to sneak… I say yes, get sneaky parents. Get sneaky alongside presenting kids with vegetables in a loud and proud manner. If you come up with some great ways to add incognito vegetables into your kids meals and snacks make sure you share them. We parents need to band together if we wish to win the vegetable eating battle.
Simple ideas to add vegetables into your children’s diet
- My amazing Mac N Cheese recipe sneaks in piles of vegetables that will get past even the fussiest kid.
- These carrot oat energy bites are usually a winner
- Grated veggies in my carrot cake oat cakes, loved by all kids
- Kids love avocado dip: Next time you make it, use a whizz stick or food processor to whizz in cucumber. It completely disappears. And for us adults, it really reduces the calorie content of guacamole! Recipe here
- Courgette/Zucchini Slice is not necessarily a sneaky source of vegetables, the sneaky part is to serve it for breakfast! If you make it the day before it is a super quick and nutritious breakfast option.
- This Mango Chicken Curry sneaks in a fair few vegetables
Simple Sneaky Vegetable Recipe Videos