IDEAS FOR CHILDREN TO EAT MORE VEGETABLES

 

Fostering healthy eating habits in children is very important for their growth and development. Vegetables give your child energy, vitamins, antioxidants, fiber, and water.

A healthy diet means eating plenty of vegetables, as well as a wide variety of foods from the other major food groups.

They promote good digestive health. The fiber present in vegetables helps maintain a healthy digestive system and prevent constipation. They strengthen the immune system, since vegetables are rich in nutrients that help strengthen the immune system of children and prevent diseases.

Why don't kids like vegetables?

There is a biological reason why children do not like vegetables. And it has to do with its flavor and what it implies. A notable characteristic of vegetables, especially greens and cruciferous vegetables, is a slightly bitter taste. This bitter taste is caused by the calcium content, as well as the presence of beneficial compounds such as phenols, flavonoids, isoflavones, terpenes, and glucosmolates.

Children may not only taste this bitterness more strongly than adults, but also have more reason to avoid it. In nature, bitterness is a sign of poison and potential toxicity. The bitter compounds in vegetables are toxic in large amounts, but they are not concentrated enough to harm us. The small amounts found in vegetables are actually beneficial, as we adults have learned from experience and observation.

Children, however, operate on instinct to a much greater degree than adults (rather than basing their decisions on other cognitive influences like we do). It makes sense that children would be more in tune with their natural instincts in this case, as their small bodies and less-developed detoxification abilities make them more susceptible to toxic overload than adults.

How to get the little ones to eat more green?

Make vegetables fun. Try to make creative dishes with vegetables, such as vegetable skewers or cauliflower pizzas. You can also use animal or star shaped cookie cutters to make the vegetables more attractive.

Give vegetables funny names. A study carried out at Cornell University (USA) suggested that changing the name of vegetables for several days increased their consumption among children. Thus, carrots became "x-ray vision carrots," broccoli became "mighty fist broccoli" or "tasty little saplings," green beans became "crazy green beans."

Have a garden at home. It is not always possible, but if it is, it is a wonderful, fun and very educational idea to introduce vegetables to children from the beginning. Knowing how they are grown, how they are cared for or when it is time to pick them is not only an excellent way to get involved in caring for the environment, but also to take responsibility for their own diet.

Include children in the preparation. Let the children help you choose the vegetables and wash them. They can also help you cut vegetables with child-safe knives. This will give them a sense of pride and encourage them to try the vegetables they have helped prepare.

Offer options. She always offers several vegetable options for children to choose what they like, both in the supermarket and at home. You can also ask them what vegetables they would like to try and offer them at dinner.

Make vegetables accessible. Keep vegetables on hand in the fridge and cut vegetables into small portions so children can grab and eat them as a quick snack.

Hide vegetables in meals. If children are particularly picky about vegetables, you can try mixing them into their favorite foods, such as sauces, soups, or stews. You can also make green smoothies with fruits and vegetables that taste nice.

Be a good example for them and them. Children learn from adults, so make sure you're also eating enough vegetables and showing that you enjoy them.