Yes, vegetables do play on my mind!  Here are a few things about veges and kids that I always keep in mind…

  • children need to eat a rainbow of vegetables for essential nutrients for growth and development.  Full stop!
  • exposure to a wide variety of vegetables is key.  If your child isn’t presented with vegetables, they will not stand the chance to get accustomed to them.  See I Create My Child’s Healthy Palate for more information on helping your little one to become a healthy eater
  • a child around the age of 2 years will start trying out their new found independence and say ‘no’ to a food.  This is not the time to hold back on serving up the vegetables (or any food for that matter).
  • the sooner children develop a taste for vegetables, the sooner they will have a stronger immune system, have more nutrients for their development, stay healthier for life & be more likely to come back to them…even after potentially coming off the bandwagon in teenage years!
  • education about the WHY, the importance of vegetables is crucial.  Help your child to appreciate vegetables rather than bribing them to eat their broccoli in exchange for dessert.  Even the mention of becoming a quicker runner, better dancer or growing up like their idol can be a great reason to start trying.  Moving towards talking about benefits for the body can also be started quite young.
  • it has been found that the variety of foods a child is eating at 4 years of age represents the majority of foods they will eat for the rest of their lives.  Don’t put off presenting new vegetables. 
  • you can hide vegetables but your child still needs to have the time to let their sensory system get accustomed to the different sensory properties, such as taste, texture and smell of the individual vegetable
  • a child needs the time to explore a new vegetable by looking at it, touching it and maybe even squashing it with a utensil or fingers, all with no pressure to eat.  They may need several occasions before they are ready to eat it.
  • involving children in growing or preparing vegetables is a step towards success.  See Interactive Eating – Rice Wraps
  • using different vegetables in slow-cooked meals or bolognaise can be a great way to get your child use to looking at and attempting new vegetables

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Before your next grocery shop, have a think about which vegetables you might try with your child.  Will you add some more ‘hidden’ vegetables or will you have some to present each night for the week to see how close you can get your child to trying some.