Hooray for vegetables!

“Eww!” “Yuck!” “Gross!” Is this what your kids say when you tell them to eat their vegetables? If so, you're not alone. Getting kids to eat vegetables has long been one of the biggest battles around. In fact, it may be even bigger than getting them to clean their rooms! You know that vegetables are good for them, but you just can't seem to convince them that they are worth eating. So what's a parent to do?

Go on, give it a try!
Here are some tips for getting your kids to eat at least 2-3 servings of vegetables every day:

• Children tend to like crunch vegetables rather than soft cooked vegetables, so try steaming vegetables or serving them raw (if your child is over age three).
• Try serving the vegetable at the beginning of the meal, when children are the hungriest and are more likely to eat them.
• Let your child pick out a new vegetable to try each time you go to the grocery store.
• Help your children make a salad. Let them pick out the vegetables, wash them and toss them with their favorite low-fat salad dressing (kids are more likely to eat what they prepare themselves).
• Add vegetables to kid favorites like pizza, tacos, macaroni and cheese and soup.
• Try stir-frying vegetables or adding low-fat cheese to them.
• Grow a vegetable garden with your child.
• Fill celery sticks with cream cheese or peanut butter, and add raisins for a fun snack.
• Serve raw vegetables with your child's favorite low-fat dip for dunking (for children over age three).
• Set a good example for your child and be sure to eat your vegetables!

Steam time!
Since kids like crunchy vegetables, the best way to cook them is to steam them. This process involves placing the vegetables in a steam basket in a pan with about 1 inch of water and cooking on high heat. But for how long should you cook it??

What if I have a really picky eater?
If you've tried all of the above and your child still isn't a vegetable enthusiast, don't give up! There are still ways of getting your child to eat their veggies. You will have to be sneaky (shhh! We won't tell!), but it can be done! Here are some surefire ways to have your child eating (and loving) vegetables without even knowing it!

• Try adding shredded carrots to a peanut butter and jelly sandwich.
• Add vegetables to ricotta cheese and blend together in a food processor. You can use this mixture in foods such as lasagna and stuffed shells.
• Blend cream cheese with vegetables in the food processor for a tasty spread that is great on bread and crackers.
• Add grated vegetables such as carrots and squash to homemade baked goods such as muffins, cakes or oatmeal cookies.
• Don't give up! Continue to offer your child vegetables and encourage him/her to try them. They might surprise you! Even the pickiest eater can one day become a vegetable fan.

The Yale-New Haven Nutrition Advisor is created by registered dietitians and dietetic interns who staff the Nutrition Clinic at Yale-New Haven Hospital. For information, contact the Nutrition InfoLine at (203) 688-2422.

Related links and other online resources:

• “Kids’ Korner”, Nutrition for healthy living, Yale-New Haven Hospital
• American Dietetic Association
• 5 a Day, Dole Food Company
• Eat 5 a Day, American Frozen Food Institute.

Other issues addressed by Yale-New Haven Nutrition Advisor:

• How much punch are you getting out of your power bar?
• What about caffeine?
• Dietary guidelines
• Eating for heart health
• Outstanding antioxidants
• Tea time: go for the green
• Microwave mania
• Coffee drinks
• Nuts are good for you
• Mom was right about breakfast
• A glass of red wine a day keeps the doctor away
• Let's get physical, summer activities

Last revised: March 10, 2005 (jj)

Home page URL: http://www.ynhh.org

All information is intended for your general knowledge and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen.