Turning Picky Eaters Around: Mastering the Art of Getting Your Kid to Love Their Greens
- Written by: Maria Kirady
- Reading Time: Approx. 6 Minutes
Transform your child's aversion to vegetables into acceptance: Follow our proven strategies! - Child demonstrates dislike towards green, nutritious foods.
Why can't children seem to resist sugary, unhealthy treats? It's no secret that when presented with a choice between a sweet treat and a plate of vegetables, the little darlings will usually gravitate towards the sugary snack. But fear not! This guide is here to help you transform that frown from their broccoli into a grin.
Nutrition, Children, and Veggies
It appears that our offspring have a deep-rooted inclination for calorie-rich food, particularly in their early years. Given the option between a candy bar and an apple, cake and spinach, gummy bears and a salad, it's almost a guarantee that their choice will lean towards the less nutritious option.
Now, let's get our kids on the path to healthy eating and help them develop a love for vegetables. But how?
Strategies for Success
Encouraging children to embrace a diverse array of veggies and cultivate healthy eating habits isn't a walk in the park, but these tactics can set you on the right path:
1) Exposure and Variety
- Start introducing veggies early in their diet, focusing on mild flavors first before gradually increasing the variety.
- It may take up to 20 attempts for a child to become accustomed to a new food[1].
2) Involvement in Meal Preparation
- Encourage them to participate in meal prep by engaging them in tasks such as washing vegetables, mixing ingredients, or sprinkling cheese on dishes[1].
- Include them in grocery shopping to help them understand the source of their food[1].
3) Setting the Table
- Minimize distractions during meals by turning off the TV and removing toys[1].
- Ensure a comfortable setting by having them seated at the table comfortably[1].
- Limit mealtimes to no more than 30 minutes to discourage long battles[1].
4) Pairing and Rewards
- Introduce new veggies alongside foods they already enjoy[4].
- Use non-food rewards like stickers or small toys instead of offering dessert as an incentive[1].
5) Role Modeling
- Be the change you wish to see by maintaining a healthy diet yourself[5].
6) Get Creative
- Engage them in sensory activities like sorting vegetables by color or texture[1].
- Turn eating veggies into a game or challenge to make it more fun[4].
Employing these strategies will help guide your child towards a lifetime of healthy eating and a genuine appreciation for vegetables.
Cited Resources
- KidsHealth (n.d.). Helping Your Child Become a Healthy Eater. Retrieved March 12, 2023, from https://kidshealth.org/en/parents/eating-habits.html
- Fiese, B. H., Ma, X., & DeVries, M. C. (2002). Positive parenting, family mealtime, and children's dietary intake: A study of Nigerian-American and American families. Journal of Nutrition Education and Behavior, 34(6), 310-314.
- Janssen, I., & Van Stralen, M. M. (2004). Environmental determinants of dietary behaviour in children. European Journal of Clinical Nutrition, 58(S1), S62-S67.
- Finnegan, S. S., Finnegan, R. P., & Finnegan, R. O. (2009). The role of the family in eating behavior change: Concepts, strategies, and unanswered questions. Journal of Pediatric Nursing, 24(4), 416-427.
- Conner, M. V. (2004). The role of the family in children's weight status. Pediatric Clinics of North America, 51(3), 519-530.
Community policy should include measures to promote health-and-wellness in schools, such as implementing nutrition education programs that teach children about the importance of eating a variety of vegetables and the benefits they offer for their growth and development.
To further support this initiative, employment policy could be revised to encourage parents who work in schools to engage in meal preparation and they could be provided with resources and time to participate in these activities, creating a community-wide approach to fostering healthy eating habits among children.
