Encouraging Kids To Eat Vegetables

All of us know we should eat plenty of vegetables, and we know our kids too should. But many parents face a hard time making their kids eat one serving of vegetables each day, let alone "plenty". Kids avoid eating vegetables by different means. They will either run away from your eyesight when you are serving them green and fresh vegetables or they will throw it away in the dust bin.

Here are a few tips to make the kids eat vegetables whilst having a good time:

Involve them:

Include your kids in food shopping and food preparation. Have your kids select the vegetables and fruits they like, and allow them to help you out in the preparation.

Make it fun:

• Serve "Ants on a Log"; spread natural peanut butter onto celery sticks and top with raisins (or not); your child may also dip carrots sticks or baby carrots in peanut butter. 
•  Make a vegetable pizza and pile on vegetables such as artichoke hearts, fresh or sun-dried tomatoes, bell peppers, onions, spinach, olives, and mushrooms.
• Prepare a salad with vegetables you've never used before, such as baby corn or whole kidney or black beans. Add fruit, cheese, or unsalted nuts to make it tastier; top it off with your child's favorite salad dressing.
• Kids often enjoy popping miniature tomatoes in their mouths; try cherry, grape, or plum.
• Salsa and tomato-based spaghetti and pizza sauces count as vegetables, making it easy and fun!

Be creative:

• Try something different.
  Make vegetables interesting by serving them shredded. Mix shredded carrots into applesauce for young children, or put them on a peanut butter sandwich - with or without raisins.
• Prepare a salad with vegetables you've never used before, such as baby corn or whole kidney or black beans. Add fruit, cheese, or unsalted nuts to make it tastier; top it off with your child's favorite salad dressing. Serve unique vegetables such a jicama sticks and yellow or orange bell pepper strips.
• Prepare vegetable-based soups
  Prepare vegetables differently. Raw, steamed, mashed and grilled are just some of the ways you can prepare vegetables. If your child has issues with the textures of vegetables, preparing them differently can make a world of difference.
• Spice it:
  Bland vegetables can be boring and thus the kid will reject it. If your child doesn't like plain vegetables or fruits, add different spices and flavors, try serving raw fruits or vegetables with a healthy, low fat dip or spicy gravy.
•  Add a sauce:
  Try cheese sauce, butter sauce, garlic sauce, sweet and sour sauce, barbecue sauce, ranch dressing, mayonnaise, ketchup, mushroom soup, gravy, spaghetti sauce, or what ever they like. 

Don’t give up

A child may need to be exposed to a certain food 10 to 15 times before he will actually eat it. Continue to offer a variety of vegetables even if your child refuses to eat them. Look for interesting and appealing recipes for kids in cookbooks.

Remember, children learn by watching or observing their parents. If you eat your vegetables in great quantity and with delight, your child is sure to reciprocate the same feelings. The best advice to parents is, be positive and patient. Include variety of vegetables in your diet and be role models for your kids!!