Adults can be absurdly stubborn about eating their vegetables. But when it comes to picky eating, children take the cake:
I don’t have children myself, but many people have asked me for tips to get their kids eating healthier. So for the past few months I’ve been reading the scientific literature and talking to parents around the world to uncover the secrets of getting kids to eat their greens.
The good news is it is not impossible. The bad news is that it requires consistency and persistence from the parents, and it won’t be easy. But if you’re willing to stick to your guns, you should come out triumphant in the end.
Here are my 14 ways to get kids to eat more vegetables:
1. Start early and don’t mess with perfection:
Vegetables taste delicious when prepared properly and, in most cases, less intervention is best. Knowing how to cook vegetables so that they’re delicious is key to expecting children to eat them. For example, roasted cabbage is far more delicious than boiled. Caramelized beets are irresistible compared to beets whose flavor has been boiled away completely.
Lightly dressed salad greens, just-wilted spinach, a fresh raw carrot, still-crisp green beans, sweet corn on the cob, broccoli steamed to a bright green (but no further) and served with butter and salt – these are delicious vegetables that most children’s taste buds, with practice, will learn to appreciate.
But if you serve children poorly cooked vegetables, that will simply reinforce the hatred. Even I don’t want to eat limp broccoli, boiled Brussels sprouts, over-dressed coleslaw, tough eggplant skin.
2. Set an example:
By far the best predictor of a child’s eating behavior is the eating patterns of her parents. If vegetables and healthy foods are relegated to an afterthought in your household, it’s tough to expect your kids to take to them. Kids eat what they know, and they won’t ask for a special meal if they do not know it is an option.
3. Make food fun:
Kids love to play make believe. They also love games. Broccoli can be intimidating to a kid hoping for macaroni and cheese. But if he is a dinosaur who needs to eat five miniature trees in order to outrun a tyrannosaurus rex, suddenly those florets are a lot more interesting. Relating healthy food to fun things the child already loves and turning it into a game is a great way to get a few bites of greens down the hatch.
4. Get them involved:
Children are more invested in a meal if they help with its preparation. Taking your kids with you to the farmers market or grocery store and letting them pick one or two things to cook for dinner can make them far more excited to eat it later. Letting them clean carrots, snap beans, mix the dressing and set the table gives them a sense of pride and makes them more enthusiastic and cooperative at meal time.
5. Be willing to compromise:
As is the case with every aspect of parenting, you cannot be too hardnosed or kids will be entirely unwilling to cooperate. Set a few ground rules and stick to them. A parent should not negotiate with their child, but the child still needs space for autonomy and self-determination. In my family, for example, the kids are expected to eat a bit of everything that’s made.
It might be as little as one or two mushrooms a week, but it keeps them trying the foods they say they don’t like.
6. Enforce the “one bite rule”:
Research consistently shows that children who have initially rejected a food must be exposed to it at least 8-10 times for the food to be accepted. Many parents have had success with the “one bite rule,” requiring the child to try at least one solid mouthful of a rejected food whenever it is served.
After enough exposures the food will be more familiar to the child and usually they begin to rate it more favorably.
7. Don’t force them to finish:
One bite is different from finishing your plate. One of the biggest misconceptions among parents is that forcing their child to eat a food she doesn’t like will get her to change her behavior. However, fighting and punishments create a negative meal experience, and the child will learn to associate food with the bad feelings. Negative food experiences have the opposite of the desired effect and actually increase picky eating tendencies. Require one bite, but try not to start a fight.
8. Model good habits:
It’s imperative that parents model good food habits if they want their children to have the same. That means eating what’s served for dinner without making negative comments about the food and eating the same thing as the rest of the family in healthy quantities. As soon as parents start acting picky or making exceptions for themselves, children will pick up on those habits and copy them.
9. Understand their values:
Children don’t see the world as adults do, and as a result they have very different values.
They could care less about health—most kids think they’re invincible—so telling them a food is healthy is unlikely to get you very far (and can often backfire). On the other hand, most children feel limited by their size and wish to be bigger and stronger. Explaining that broccoli “helps you grow” is therefore more effective than, “it’s healthy” or “because I said so.”
10. Offer diverse food colors:
One thing you have working in your favor is that children like colorful foods. You can expose them to more colors by adding more vegetables to their plates. While adults tend to like flavors mingled together, children often prefer them separate. So you may have better luck making separate vegetable dishes instead of a big, mono-color casserole.
11. Arrange food in patterns on the plate:
Another reason to cook different vegetables separately is that children love when their food is designed into patterns on their plate. Unlike adults, who prefer foods clumped near each other in the center of the plate, kids like their food separated into piles around the perimeter. If you shape it into a heart or smiley face, they’ll like it even more. This is another way to make food fun.
12. Use butter, garlic and bacon:
There’s nothing wrong with adding additional flavors to vegetables to make them more appealing to children. For a picky child, the most important thing is that he gets comfortable and familiar with the rejected food. If that means serving it along with something you know he’ll enjoy, like cheese or bacon, that’s fine. I encourage you to use ingredients that are as close to real food (minimally processed without strange chemicals) as possible, but children can handle a few extra calories, especially if it helps them learn to enjoy spinach.
13. Keep at it:
Some children will be more difficult than others, and will require more effort and patience. It’s important to realize, however, that the habits they develop at a young age will remain with them long into adulthood. For your sake and theirs, it is worth solving picky eating problems as soon as possible. Continue to set a good example, create fun, positive experiences around food, let them help in the kitchen, enforce the one bite rule and do anything else you can to keep exposing them, in a pleasant way, to the healthy foods they reject.
14. Your persistence will pay off!
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