It’s the bane of parents everywhere. Vegetables. We know kids need them but how in the world do we convince them to eat them? It is the most frequently asked question I get as a feeding therapist. I get it. It’s hard to convince kids that they are yummy when we ourselves are often not fans. Very often the issue with vegetables is not just the taste but the texture. When uncooked they can be too crunchy and hard to chew, but when cooked they are often mushy and soggy. Many are bitter but some are just plain bland. Well, fear not. I have a few strategies for you to try with your kids or, let’s be honest, for you to get more veggies into your diet.
- Dipping party: Offer a dip or two when serving your vegetables. Open the door of your refrigerator and get dipping. Have your kiddo pick them and you pick one. Don’t stick to just ranch dressing, try a variety of things: barbecue sauce, mustards, ketchup, mayonnaise, hummus, cream cheese, cottage cheese, Italian dressing, balsamic vinegar, salsa, taco sauce, applesauce, melted butter, lemon juice, etc. It may sound crazy but who says you can’t dip broccoli into applesauce? You never know unless you try. If your kiddo uses the veggie only as a way to eat the dip that is absolutely fine to start with, heck they’re leaving it on their plate and bringing it to their mouth. That’s the first step. Here’s a fun fact, growing up I always ate my green beans mixed with Italian dressing and little extra apple cider vinegar. It’s still my favorite way to eat beans!
- Shake it up: In addition to a dipping party try a shake it up party. Allow your kiddo to try different shakers of seasoning. Salt, pepper, Mrs Dash, garlic powder, cinnamon, Everything but the Bagel seasoning, Parmesan cheese, etc. Nothing is off limits, though you may want to keep an eye on how much is being shaken onto the food.
- Crunch crunch: Did you know they make vegetables that are dried and crunchy, like a chip? Most people have tried puff corn and veggie straws but that is only the beginning. One of favorite ways to introduce vegetables are with “Harvest Snaps” pea crisps. What are these? Well they are sugar snap peas that are dried and salty and delicious. They make a variety of flavors and they are typically located by the croutons in grocery stores. Trader Joe’s also makes them and they are called “Inner Peas.” Gotta love that Trader Joe and his creative names! While at Trader Joe’s or many health food stores, look too for their freeze dried vegetables. They make a TON of different ones including kale, broccoli, cauliflower, etc. It’s a lot easier to try veggies when they look and crunch like a chip or cracker.
- Change it up: Try a new vegetable. Don’t know what it is? Google it. Don’t know how to cook it? Google it. Change is good and change can be fun. The other way to change it up is to present the veggies you have at home in a new or different way. Always do baby carrots? Try cutting them into matchsticks or get a whole carrot and have your kiddo help peel it. If your kids refuse broccoli at the sight try cutting off the top and serving only the stalk or vice versa. They hate cauliflower? Try cauliflower rice. No way to zucchini. Try zoodles, zucchini noodles. Most grocery stores have these already prepped and ready to go in either the produce section or frozen foods.
- Can it: Now, I am not a fan of canned vegetables. They are overcooked and salty but here’s the thing, they are a great way to start. Often when I introduce vegetables I start with canned ones. They are soft and easy to chew and often a bit salty. Here’s my other trick, serve them room temperature or out of the fridge. One great option is called “Veg-All”. It’s in the canned veggie aisle often on the top shelf and is all kinds of veggies mixed up. Potatoes, beans, peas, corn and carrots. I serve it room temp or cold and let the kids pick them up, squish them, dip them or anything else they can think of to explore them.
- Watch your words: As I stated in previous blogs, words matter. Avoid words like yucky, stinky, etc. Also, be sure you’re not telling them how they will feel about it. Avoid saying things like “I know you don’t like vegetables but try this.” Instead say things like “look at this bowl of new food I have. It has lots of colors. I am excited to try it. You can try it with me.”
- Fake it til you make it: You may not be a huge fan of vegetables but if you want your kids to try and eat them you need to as well. I’m not saying you need to sit down with a big bowl of green beans but you can model a bite or two to show them that it’s something they can eat. Be thoughtful with your non-verbal communication when trying them yourself. Keep a poker face and fake it til you make it!
- Smooth it out: Last but not least the smoothie. Smoothies are a phenomenal way to add veggies to a diet. Spinach and kale work great and although it makes the smoothie green you cannot taste the vegetable. I’m serious. You cannot taste it. Make the fact that it’s green a fun fact. Make it a game. Find other green things. Name green things. Make it fun.
- Keep it real: Learning to eat new and challenging foods is a lot like learning to walk. When your kiddo was learning to walk you didn’t stop if they refused to bear weight or walk with their fingers held. You certainly didn’t say “oh they don’t walk” the first time they took a step and fell. Nope, you picked them up. Told them it was fine and kept on trying. Eating veggies is the same thing. Gagging is not choking. It’s a common occurrence when learning new foods and I wrote a whole blog about it. Acknowledge it’s hard. Start with learning about it and taking a taste or two. Just like your kiddos first steps were not across the room, their first venture into veggies will not be a whole bowl.
Hang in there. You’ll get there, I promise.
Tricia
