Do you have a situation where, no matter how much you persuade and inform your children about the benefits of vegetables, they still refuse to eat them? This is an issue that I, and I’m sure many of my other mum friends, are dealing with.
One of the primary reasons is that the kids dislike the taste. As much as I want my kids to eat what they enjoy the most, I believe children must be taught (or forced, if necessary) to consume at least one or two types of greens.
If we don’t strive to convince children to eat vegetables from a young age, they will grow up to be adults who despise vegetables as well. I know someone who did not eat any vegetables from his younger years till the age of 40.
The individual would request meals that were devoid of onions, garlic, and veggies. And if his food came included even a few onions or vegetables, he would pick them out one by one, even the smallest pieces!
I myself don’t eat all of the vegetables out there and I have my preference. But whenever I cook or buy food for my kids, I make sure to include some vegetable dishes.
Anyway, if you’re currently dealing with the same problem with your children, then read on as I share some of the sneaky strategies I discovered to convince my picky eaters to eat vegetables.
Before we get there, let’s talk about why kids need to eat veggies in their meals.
The Importance of Kids Eating Vegetables
Vegetables are essential to every one of us. That is why it is located at the base of the food guide pyramid along with grains and fruits. This suggests that plant foods should be consumed in greater quantities for healthy eating styles.
This is consistent with the Malaysian Dietary Guidelines for Children and Adolescents, which state that fruits and vegetables should be consumed daily in the appropriate quantities based on age:
- For children below 7 years old – 2 servings of vegetables and 2 servings of fruit daily.
- For children and adolescents aged 7 to 18 years – at least 3 servings of vegetables and 2 servings of fruits daily.
Fruits and vegetables are important components that provide healthy nutrition for growing children. They contain little fat and calories and are high in fibre, vitamins, and minerals.
The following are benefits of fruits and vegetables that you should be aware of and can share with your kids:
- Contains fibre, which can help the digestive tract function properly and prevent constipation.
- Encourage a child’s healthy development and growth.
- Aid in the prevention of obesity and cardiometabolic disorders such as type 2 diabetes, high cholesterol, hypertension, and heart disease.
- Boost a child’s immune system and help in the fight against illnesses.
- Enhance mood, mental health, and learning.
(Source: Children’s National)
Although we often hear that vegetables should be consumed regularly and in greater quantities than other foods, our statistics are concerning.
On average, Malaysian children consumed an average of 0.91 and 1.07 servings of fruits and vegetables per day. That is a relatively low amount than recommended, which I would consider an inadequate diet for the children.
You can see how crucial it is for children to consume their vegetables from the benefits outlined above. Since my children can be stubborn and refuse to eat vegetables at times, I look for ways to convince them to eat without their knowledge.
Some Sneaky Methods I’ve Tried or Discovered Online
Use Cauliflower to Make Mashed Potatoes
When I make mashed potatoes, I typically add butter and milk. However, merely doing so might not be enough to mask the flavour of mashed cauliflower. To make it flavourful, garlic, herbs, or other flavour enhancers must be added.
The texture, colour, and flavour will therefore essentially be the same as the version made with full-fat starch, so you don’t have to worry about them. Better yet, serve it with homemade gravy, and hopefully, your kids will be hooked!
Combine Ground Meat with Grated Root Vegetables
This method is ideal for you if you enjoy making your own homemade meatballs, meatloaf, or hamburger patties. The only thing you have to do is grate some root veggies, like zucchini or carrots, and combine them with the ground meat. It can be beef, chicken, turkey, or any meat you like.
Your kids won’t even realise they are eating vegetables when they consume that grilled meat once you combine them with salt, black pepper, and other spices.
Make Vegetables Incognito in Sauces
Any kind of sauce or soup that can be emulsified after being cooked in one pot would work well with this technique. Make sure to cut the vegetables into smaller pieces so that they become softer and can be completely emulsified.
You can do this with white sauce, Bolognese sauce, or a variety of creamy soups. Once ready, you may serve it with some pasta or even garlic bread! (Psst! Garlic is also a vegetable in the onion family) *wink*
Blend Them into Smoothies
The majority of children enjoy fruit smoothies, but did you know that you can also include vegetables in them? I’ve just learned that kids won’t even taste greens like spinach or kale if you blend them together with the fruits.
Despite its green colour, the smoothie should taste excellent. The next time I make my kids’ banana or mango smoothies, I’m excited to give this a shot. If this works, I swear I’ll stock up on kale and spinach in my refrigerator. ;p
Incorporate Veggies into Muffin
Some mothers will go to such lengths just to ensure that their children eat a sufficient number of vegetables, right? But allegedly adding shredded carrot, zucchini, beets, or pumpkin makes that muffin recipe great.
Your children won’t even notice the taste of the veggies, particularly if you make chocolate-flavoured ones. Additionally, you can make cakes or bread using this technique. I heard that it will make your baked goods incredibly moist.
Experiment with Various Veggie-Based Snacks
Vegetables of any variety can be prepared as a regular snack for your children. Check out each one to discover which appeals to your kids’ appetites. You can try cherry tomatoes, celery sticks, and small carrots, to name a few.
Get them a dipping that would go well with their vegetarian snacks to boost it up a level. My kids enjoy carrots and cucumbers as snacks, so I always keep them on hand. The munchies are also wonderful to pack when taking a road journey, which could reduce the amount of junk food they consume.
Prepare a Vegetarian Version of Your Kids’ Favourite Dish
Macaroni and cheese is one of my children’s favourite dishes. After looking through various vegetarian mac and cheese recipes, I came across one that was simple to make. Onion, garlic, zucchini, and carrots are all blended in.
It’s ideal because my children can’t see or pick them out! The best part is that it looks precisely like regular macaroni and cheese. This could very well be our family’s favourite veggie dish, and my kids don’t even realise they’re eating vegetables 😉
Final Note: If you’re a mother having trouble convincing your children to eat their vegetables, don’t give up. You may suggest that they pick a vegetable they might enjoy, decide on the preparation method, and cook the dish together. Best of luck, mummies!
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