Thanks to SUBWAY® restaurants for sponsoring my post about summer fun with my kids. Check out the Kids Eat Free program at any LA area location! Just purchase any two subs, two sides and two drinks, and you can get a kid’s meal FREE!
In the past few weeks, I’ve been slacking off on the “I’m going to cook each meal from scratch” commitment I made at the beginning of the year. This is a busy time for our family, and sometimes it’s so much easier to simply not deal with the shopping, preparing, cooking, and cleaning up that’s involved with a home-cooked meal. However, cooking meals at home is just one of the many ways I have committed to teaching my children about the importance of eating fresh, nutritious foods.
Last night, we were dining out as a family and I ordered a salad. While we were waiting for our dinner, my son started munching on that salad. When the waiter looked surprised that a 4 year old boy was eating salad, I simply explained that he’s been eating veggies (and fruits) since he was first introduced to foods.
Photo Credit: gerbrak
I think as a parent, we all struggle with getting our children to eat fruits, vegetables and other healthy foods. And while my children do enjoy eating many fruits and vegetables, I struggle with other issues related to food, particularly when it comes to my food-allergic son.
So how is it that both of my children will happily eat broccoli, snap peas, and even salad?
1. Start early. There is some research that suggests a child’s taste buds develop in utero and are shaped early on in infancy and toddlerhood. If you want your child to eat (and actually enjoy) cauliflower, you might want to be sure you’re consuming enough of it during pregnancy and while you’re nursing. One of the very first foods I introduced to my children was peas. Neither of my children enjoyed the taste initially. But with patience and persistence, I have found that those veggies that were initially refused are now being happily consumed.
2. Be a role model. I don’t enjoy broccoli. In fact, the only way I can even force myself to eat it is if it’s raw. But when my children are around, I eat it. It’s important that my children visualize their parents eating fresh veggies, so that it’s normal and expected of them. I can’t very well force my son to eat broccoli if I won’t consume it right along with him. Children are very observant and eating habits are shaped early on, so it’s important for parents to serve as a model in this area.
3. Get creative. Whether you decide to make a smiley face out of fresh fruits and veggies or talk about the story of the broccoli tree (which is what I did with my son), creativity can make all the difference in encouraging children to eat their fruits and veggies. Whip up a variety of healthy dips to serve with fresh cut veggies…blend fresh fruits into a summer smoothie…
4. Get them involved. About a year ago, I aspired to grow some veggies in our backyard so I started with basil. My son was very excited about planting those seeds and it became a little adventure for us as we watered, watched, and waited for that basil to grow. When it finally began to sprout, my son couldn’t wait to eat it. He had never tasted basil, but on that day when it finally reached it’s maturation point, he thought it was the best basil ever. I strive to keep my children involved so that they’re excited about eating delicious healthy foods. From weighing the grapes at our local market, to helping me prep a salad at home, my son loves being involved with meal preparation and he’s more likely to eat those foods that we’ve prepared together.
5. Be patient and persistent. I hinted earlier that my children were not born with an affinity towards fruits and veggies. In fact, if I allowed my son the option, he might choose candy over grapes on any given day. It’s taken time…lots of time to guide my children towards healthy eating. I don’t give up when my son says he doesn’t like something new that he’s tried once. I persist without forcing and encourage exploration without being overbearing.
There are a variety of books (including cookbooks) on “hiding” or “sneaking” veggies into foods. While I think there can be value in utilizing fruits and veggies in creative ways to prepare meals, I believe in being honest with my children so that they grow up eating healthy because they learned it from mommy and daddy…not because they were forced to do so through deception.
What are your tired and true methods for getting your children to eat fruits and veggies?
I was selected for this sponsorship by the Clever Girls Collective, which endorses Blog With Integrity, as I do.
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