We know how important is to eat vegetables and fruits and get all the vitamins from there.
Many parents struggle with their kids’ food every day. Kids don’t want to eat vegetables, they refuse any green color on their plate and want to eat anything but no veggies.
There are some ways to make your kids like vegetables and actually eat them.
1. Lead by example.
If you children see you eating pizza while you’re telling them to eat broccoli, they’re going to tune you out. I remember Sophia didn’t want to eat salad at all. She never wanted to try it. We usually have salad for dinner, and our example helped her to like it too. One day, she just asked for salad, and now she loves it. The same thing happened with the guacamole and hummus. Show the right example.
Our plates are identical, except mine doesn’t have pasta on
2. Books and games with vegetables.
Get some books, coloring books with vegetables and fruits. Read them from time to time. Sophia has a lot of fruits and vegetables in her toy kitchen. She always cooks salad or vegetable soup for her dolls, makes veggies sandwiches for us.
We also have some kids books about the importance of vegetables and fruits in our diet.
3. Make it fun.
Garden with your children, shop together and include them in preparing meals.
Before we go grocery shopping I always ask my daughter what we are going to buy. In the store she shows me, where to get bananas, tomatoes, avocados etc.
She loves going to the farmers market and picking up the fresh produce.
Cooking together is important too, she can see what her dish is made of. This makes the happiest girl in the world. Imagine, your kid watches you every night putting the chicken nuggets in the oven, or microwave. Does it sound fun to you?
4. Eat the rainbow.
Hang a color wheel on the fridge and ask your kid: “Did we eat something from nature in each color group today?” This trick sounds fun and will make your kids try at least one piece of vegetable.
5. Hide the vegetables in the dish.
This works a lot of times for kids who don’t touch vegetables at all. There are a lot different recipes with hiding vegetables in them: turkey meatballs with zucchini, pumpkin muffins with carrots, meatloaf with bell pepper, chocolate dessert with avocado in it, different kids of ice-pops made of veggies and fruit.
This recipe hides avocados in it.
6. Don’t give up.
Expose your kids to new and different foods over and over again. Continue serving food that’s been rejected, and never remind them that they didn’t like it before. Often the veggie they “hated” last months becomes their new favorite the next months.