How Can Parents Encourage Their Kids To Eat More Vegetables?

Many children do not eat vegetables and fruits as they do not prefer the taste, making it hard for parents to encourage their kids to eat some, per Unlock Food.

Vegetables lessen the risk of chronic diseases, which one can get later in life. They are also abundant in vitamins, minerals, fiber, etc., so they can replace other foods. Unfortunately, only 2 percent of American teens eat the suggested daily amount of vegetables.

Parents exert their best efforts on children to make them eat vegetables, and one effective way to encourage them to eat their veggies is to add flavor.

A study published in "Food Quality and Preference" tests how adding herbs and spices may affect children's preference for vegetable dishes. It was conducted in a rural Pennsylvania school for ages 14-18. The study determined that 75 percent of students do not consume vegetables because they don't like their taste, and they seem plain to them.

However, when vegetables such as carrots, green beans, cauliflower, and broccoli were prepared with herbs and spices, students chose them over plain ones. This only means that children prefer the flavored ones to the plain versions.

Motivating kids to eat vegetables by adding some promising flavor

A recent study, "Influence of Seasoning on Vegetable Selection, Liking and Intent to Purchase," examined the consumption of vegetables in a university cafeteria and compared the selection of seasoned vegetables to steamed ones. The researchers tried a few different vegetable dishes and cooked and seasoned them. At the end of the study, it was determined that students preferred the seasoned ones as they picked them more likely 1.6 times.

Julie Harrington, registered dietitian and chef, said that she always starts with tastes and flavors children are familiar with, such as Italian seasoning. Kids are more familiar with it because of pizza or the pasta sauce, so she prefers serving food to children that have a taste of Italian.

Kate Kimball, a kid's cooking teacher, said she likes combining the novel with the familiar. She uses spices such as turmeric and calls the veggies mustard veggies as her kids are fond of mustard which solely explains the colors to kids. They see it as something they love and not something to be afraid of.

According to Today's Parent, there are days that kids might ignore the vegetables you serve, but there are also days they may sniff or try what's on their plate due to curiosity. One day they may surprise you by enjoying what you have served or eating a particular vegetable.

Read Also: Conceptual Framework Helps Children Eat Vegetables Voluntarily

Make your kids follow and learn from what you show them

According to Raising Children, kids learn about food choices from their parents, so the best way to encourage your child to eat vegetables is to allow your child to see you while eating and enjoying your food.

Family meals are the perfect moment to educate your child about healthy eating, which includes eating vegetables. If a child sees you and their sibling eating vegetables and filling their plates with healthy food, there is a big chance for the kid to do the same.

Related Article: Kids eating more fruits and vegetables thanks to healthier school meal standards