Kids and Vegetables. How and Why.

We get it.  For some, or maybe most families, getting a picky toddler or child to eat vegetables is hard.  In my home, I am more likely to win the lottery than to have my 4-year-old son try, let alone enjoy, vegetables.  In this blog, we will discuss why vegetables are an important part of your child’s daily diet, different ways vegetables can be eaten, and 3 easy ways to incorporate vegetables into meals.

Why are vegetables important for your child?

Vitamins

Vegetables contain Vitamin A, C, E, and potassium, which are instrumental in your child’s growth and overall health.  Experts agree- taking daily vitamins may be helpful but they are not a replacement for consuming whole vegetables.  

Energy

The vitamins in vegetables give children energy!  This is especially true with dark leafy green vegetables, like kale, spinach, collard greens and Swiss chard.

Antioxidants

Vegetables contain antioxidants that help protect kids from chronic diseases like heart disease, stroke and some cancers.  Just as important, they help reduce the risk of obesity and Type 2 diabetes.

How can I eat my vegetables?

The best part of vegetables is that they can be eaten any way!  Raw, cooked, fresh, frozen or canned- you name it.  Many people prefer frozen, especially since they are more budget friendly.

How can I easily incorporate these into my child’s meals?

Soups/Stews

For us, this has been the easiest way for our son to enjoy vegetables.  We often incorporate carrots, potatoes, onions and celery into our Crockpot stew.  Other fan favorites are chicken tortilla soup, tomato soup and broccoli cheddar soup.  The overall flavor of the soup/stew often helps the vegetables “taste better.” 

Smoothies

Think you can’t “hide” vegetables and your kids will notice?  Think again. Dark, leafy greens like spinach and kale are fantastic for smoothies because they incorporate easily and can be disguised by whatever fruit you choose.  You may not want to use this strategy all of the time as they may be more likely to resist fresh veggies when the time comes.

Use foods they like as vehicles for vegetables

Some kids may take a long time to warm up to vegetables, especially if they are served as a side on their own.  In these instances, incorporating veggies into meals they already enjoy can be helpful.

For example, if your toddler loves scrambled eggs, mac and cheese, or tacos, try adding chopped or shredded vegetables to these dishes. For spaghetti lovers, add some zucchini noodles to the mix.

As toddlers get older and are able to be more active in their meal preparation, offer cooked carrots, peas, sliced peppers, mushrooms, or other veggies when making pizza or toast. Ask them to make a smiley face on top with veggies of their choice.

Final Comments

Lastly, If your kid refuses a vegetable, it’s easy to get discouraged, especially if you have already offered it several times to no avail. Still, if you keep offering that same vegetable, there’s a good chance they will eventually try it.

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Until next time, Coach Laura!