Getting Your Child to Eat Vegetables

I got mine to eat veggies by putting cheese on them. And when trying something new I had their favorite dessert. No veggie--just a little--no dessert.

I've mixed butternut squash baby food into mac and cheese... yummy! My DD prefers that to plain mac and cheese now!
Another suggestion would be "DIPPY"... that's what we call it. For some reason, my DD will try just about anything with a dipping sauce... be creative! Ranch dressing, ketchup, honey (for older kids), warm cheese sauce... or I melt or sprinkle cheese on top to the veggies. Cut in small/fancy (crinkle cuts) shapes... be creative!

My son refuses to eat vegetables for the most part, so I have been buying the Juicy Juice Harvest Blend to help supplement with the veggies! Just a thought! Good Luck!

You don't mention how old your child is so I am assuming he is eating all solids. You should check out Deceptively Delicious - a cookbook by Jessica Seinfeld (comedian Jerry Seinfeld's wife). She gives you instructions on how to make all these different purees from fruits and vegetables that you can then cook into your food so kids are getting their veggies without knowing it.

Hi, D.. LOL, it is really easy to hide vegetables in many different types of foods. Since he doesn't like spaghetti, that's a bummer, but there are always mashed potatoes. You can cut up the vegetables very, very finely; I think they call it mincing, and cook the pieces with the mashed potatoes, or you can even puree the veggies and blend some in with the potatoes. Cauliflower itself, when steamed or boiled, can be mashed up with butter or gravy just like potatoes; it has a mild flavor, so it doesn't really taste like a vegetable.

You can also try smothering stuff like small pieces of broccoli with cheese; everything tastes great with cheddar or mozzarella on it. Green beans can be made sort of like french fries -- you do a Shake and Bake on a bunch of green beans, and this might fool him into thinking it's a new kind of french fry. Nobody has to tell him otherwise ( :

Meatloaf is another great dish to hide veggies in. You should cook the veggies first, mash them up, then mix them into the meat before you bake it. Tomatoes are great this way as well as minced veggies.

Some kids will eat steamed or boiled yellow squash with butter or margarine even if they won't eat any other veggie. Try putting different kinds of seasonings and spices on the stuff. Rewards and bribes might work, too, if they're good enough.

The thing is, don't stress out about it. If he sees that making a fuss about veggies gets your attention, he'll do it more. Sounds like he's at that age where they learn all about power struggles. Make sure he's getting enough attention when he's not at the dinner table so that he doesn't make a desperate grab for NEGATIVE attention while you're all eating.

BTW, how old is he? Is he into finger food or is he still a baby? There are lots of things you can blend into baby food.

Good luck, and may your dinner table NEVER become a battle ground!

Peace,
Syl

Hi D.,
I think we all struggle getting our children to eat the amount of fruits and veggies that their developing bodies need. They just can't be convinced, or persuaded or blackmaled! Anyway, I did want to share with you, these links to reconfirm how important fresh fruits and veggies are, so best of wishes in getting him to eat them. If you want to talk more about JuicePlus, you may call me at ###-###-####.

A new study has just been published in JACC - Journal of the College of Cardiologists (sent to 28,000 cardiologists) which you need to learn about.
http://www.memlok.com/jp/preventionplus/2003summerjacc.pdf

And another at the University of Sydney, Australia regarding homosysteine
http://www.memlok.com/jp/preventionplus/2003wintercoronar...

And Reuters had a new one here:
http://www.memlok.com/jp/illnesses/heart/cutstrokerisk.pdf

Whatever you do, just don't give up! Keep offering them to him, put them on his plate, eat lots of them in front of him! How old is he? My son is three and we are able to negotiate with him to try new things--with the "one Bite" rule, he has to try one bite to get "dessert" (which is usually yogurt). And if it's something I know he likes he has to finish it--to get dessert--but I never force him to eat it.
When he flat out refuses and pushes it away, we try the baby step approach--"look at it," "touch it" "kiss it", "baby bite" or we "take turns" I take a bite of the food off of my plate, then he has to take his bite (he likes taking turns). I somehow got him to eat broccolli by telling him they were little trees and then eating the trees myself.
I got him to try asparagus by putting ketchup on it, and he eats most veggies better if their is some butter on them.
I think hiding them is a good way for nutrition but doesn't teach them to enjoy and eat them.
Again though, I'm not sure how old he is....at 1 my son didn't eat much of any veggies at 2 he was down to peas and carrots, but at 3, we're up to broccolli, peas, carrots, sweet potatoes, corn, etc. (still working on zuchinni) :)
So just don't give up--if you make something you know he doesn't like still put it on his plate, get creative with getting him to keep trying them (tastes changes a lot when they are young), and try preparing them different ways.

I am from the non-vegetable-hiding camp. I also don't believe in smothering them in cheese or butter. I think it is important for kids to know they are eating vegetables and why. After all, you want them to make good food choices throughout life and you won't be there freshman year of college to hide his veggies in the sauce. It is never too early for them to learn, in fact the earlier the better.

Make sure you offer a healthy selections at every meal. If he has corn dogs and broccoli on his plate, of course he is going to fill up on the corn dog and not eat the broccoli, so make sure you are offering him small enough portions and all healthy foods (lean protein, whole grain, fruit). Make it fun for him, like, "How many peas can you fit on your fork? I bet you can't fit more than three." You do the same with your fork and then gulp them down together (he needs to know that mom and dad like veggies, too). "How many beans do you think your spoon will hold? Let's count." You want him to enjoy eating veggies, so don't force it or make it a chore, or hide it. And, lastly, don't stress if he goes through a phase of not eating as much veggies as you think he should. Just continue to plate them up at every meal, and encourage it, but don't beg or bargain.

My three year old went through a non-veg-eating stage recently. He actually became constipated and had a very difficult BM one night, tears and all. I explained to him at that very moment that's why he needs to eat his vegetables, because veggies go into his tummy and mix with his poop and help it come out without hurting. We were eating at a restaurant few weeks later and he asked me, "Mommy, is coin on da cob a veggable?" "Yes it is, " I said. "Good," he said, "'Cuz it will go in my tummy and make me POOP!" The couple in the booth behind us practically fell on the floor laughing. He still refuses broccoli, but really enjoys most other veggies, and I still continue to put broccoli on his plate if that's what we're having. I have faith that he'll eat it eventually.

My almost 3yr will not eat veggies either. Raw carrots and tomatoes are it really. You can crunch a carrot to have fun and put Peatnut Butter on it to taste good. Tomatoes can be called a fruit too. That's what I tell my son and he'll eat a slice of tomato.
Get creative but don't push too much or you'll never get him to eat veggies all his life. I don't plan to push eating veggies until mine's 4yr.

look at publix for all kinds of spinach nugget type things- there are ones that are in the refrigerated section, there are 2 in the frozen section- one is Amy's brand & one is called 'Munchies' made by 'Health is wealth'

make meatballs & put in pureed veggies

put them in grilled cheese sandwiches
quesadillas
tacos
burritos

spinach ravioli

make a mix of rice, cheese and pureed veggies (a 'fake' risoto kind of)

make mashed potato cakes- mix potato, egg, bread crumbs & pureed veggies

I puree them into mashed potatoes and also mix them in small pieces into mac & cheese.

well - it was many years ago - and it was sneaky - but - i had one very fussy eater and i put a tiny bit of a vegetable or meat he hated into a much bigger quantity of applesauce, which he loved - then - at the next meal - i increased the amount of the vegetable or meat to applesauce ratio, until he was eating the previously hated veg/meat...but - that was baby food...once he recognized those critters on his plate it was a little harder :-) but - he had gotten used to the flavors a bit...try mixtures (maybe mixtures you and I wouldn't eat - be creative) and gradually increase the quantity of the new food to the loved food slowly...AND - you and pappa need to be good role models...not fake

Good luck!

I make smoothies for my little boy. I use the store bought smoothie base (like stonyfield yogurt smoothies) and then I put in a sweet vegetable (sweet potato) and a fruit. You can puree your own or just mix in the baby food ones. I would also suggest to buy the deceptively delicious cookbook by jessica seinfeld - there are some great recipes and you really don't taste any of the vegetables! My favorite is chunks of chicken rolled in sweet potato or broccoli puree, roll in bread crumbs and cook them. Delicious and much better than fried chicken nuggets!

Good luck! J.

if he'll eat pizza, you can cut veggies very small and hide them under melted cheese! also, juicy juice makes a few 100% veggie/fruit juice blends.
good luck :)

Hi. Jerry Seinfeld's wife has a great book about how you can hide any kind of vegetable in all foods, even in cookies. You should try it, it works!

You didn't say how old he is or what other types of food he'll eat. If he is a preschooler, you have to hide it. If he is older, he needs to understand the choices of the foods he eats and you may need to negotiate with him.

If he's a preschooler or toddler, you can hide baby food (yes, baby food-- it's all natural with no preservatives and additives if you buy the right ones) in lots of things. You can mix in a jar of squash into mac-n-cheese, for example.

If he is older (like 5 and up), he needs a lesson on how healthy food keeps our bodies healthy. My 8 year old had a huge turn around when he got a stomach virus. The rest of the family had it for a day-- he had it for almost a week. The doctor basically said his body didn't have the reserves (vitamins and minerals) to fight the virus. He now eats much better and helps to pick the types of veggies I buy. He will also take at least one bite of everything to decide if he likes it or not

I teach a six week class at Young Chef's Academy and Misty Forest Enrichment Center called "Super Plant Eater's Club" where I introduce kids to different fruits, vegetables, whole grains, whole soy foods, nut butters and sprouts.

The class that is the most popular is the Green Smoothie class. Kids go crazy over this class, they love spinach (at least in the smoothie!) and ask every class following if we are making the green smoothies. IMO this is the best way to get more highly digestable raw fruits and vegetables into your child's diet!

My recipes are posted in my article on the Central Florida Green Guide at:
http://centralfloridagreenguide.com/?s=green+smoothies

I also have written an article on how to help kids to make healthy food choices on BellaOnline:
http://www.bellaonline.com/articles/art38450.asp

Hope that helps and you can contact me directly if you are interested in Super Plant Eaters Club classes.

~G. G., Wellness Coach
Winter Park, FL

http://www.thesneakychef.com/

I have veggie eaters myself, but a friend of mine swears by this tactic! ;) There's a wealth of tips and tricks for disguising the good stuff! :)

Forgot to mention - she prepares all her purees when the kids are in school or on a saturday morning, then either freezes or fridges them 'til she needs it.

There are a few recipes listed on the site. I've also seen the book in some libraries.

Will be interested in hearing how it goes!

i would make our own pizza and cute up small pieces of mushrooms, squash, zucchini, broccoli and anything else in the fridge and put it under the cheese. our daughter loves it. she also loves salads with lots of dressing.
just keep putting things on his plate though. you will be surprised what he will eventually try.

When my son was little (under 5) he ate everything and was great at trying new vegies and fruits raw, cooked, cut up different, different colors of the same vegie, we'd make games of it then he came to a screeching halt. My friend introduced me to Juice Plus - 17 whole fruits and vegies dehydrated at low temps so they still have the nutrition but in gummy and capsules (mix with applesauce on in juice)if your little guy is still small. It helped bridge the gap for my sons fincky phase. Kids 6 to 15 can get it free and it is the most reasearched nutritional product out there. I loved it so much I became a distributor. Please check it out.
www.debbieclarklovesjuiceplus.com Just don't stop being creative and if he sees you eating well and the cookies are not an option he will get better. I like to keep baby carrots, celery, strawberrys, nuts "finger" snacks easily accessible for the kids. Both my kids loved cutting up their own apples even before kindergarten with an apple corer and they have fun banana slicers that look like bananas too. Wishing you a wonderful pregnancy and another healthy baby!

Sometimes I try to make them more fun looking by putting them on a toothpick; we'll call it a green bean tree. To get them to eat raw veggies, I give them lo-fat ranch to dip them in. If I really want to try a new vegetable; I'll tell them they can have a little treat (m&m, smartie, etc) if they just try it. If they eat it all, they can get a big treat like cookie or animal crackers. I know some people say not to bribe them, but after a couple of times, they forget about the treat and they are eating brocoli. And actually the best and trickiest way I get them to eat anything new is to use reverse psychology. I only serve it to me and my husband and tell them that it's our dinner to eat and they have their dinner to. It almost always insures that they want some. Good luck!

D.,

Get the book Deceptively Delicious by Jessica Seinfeld. It has all kinds of recipes for foods kids love (chicken nuggets, pizza, even chocolate cake!) that all have pureed vegetables in them. She recommends having vegetables on the plate as part of the meal too but this way if the kids don't eat them you don't really have to worry because they are getting them in their food anyway.

Good Luck!!!

M.

My son does not like veggies either. I was right where you are and I got desperate one day. My son loves my homemade soft tacos (made w/whole wheat tortilla shells). I was cooking tacos one night and realized I had some mixed veggies left over from the other night he did not eat. So, as I was preparing the meat, I put in the taco seasoning and put the mixed veggies right in the pan w/it. I serve the tacos letting him "build" them himself. I have tomatoes, sour cream, lettuce (and anything else you eat on your tacos). Either he didn't notice the veggies or the flavor was so "disguised" that he ate the tacos just as he always did. He didn't pick out the veggies or anything! I was so surprised that he ate them! I also tried putting veggies on homemade pizza. He ate them, too. Hey- whatever works!!!
Good luck!

D.,
I have one son that will eat most veggies and one that won't touch any. He does eat a lot of fruit though. Have you tried juicing? You can put fruit in with the veggies and it covers the taste. You would be surprised how good it is. http://www.keepkidshealthy.com/nutrition/kids_vegetables.... this has some good ideas and good books to choose. Try hidding stuff in pizza. Sometimes we don't let Noah have anything else until he tastes one veggie. Unfortunately it hasn't worked yet. And practice what you preach. If you're not eating it he isn't going to.
Good luck I know how you feel,
R.

I see you have some great suggestions - I particularly like the two suggestion 1) the deceptively delicious book. It is a bit of work and takes some planning but i really think once you get into it you will build a routine. The 2) one I love is the Juice Plus as it was my other first thought as well. Over 3 1/2 years ago I found myself in the same boat with 3 small kids and out of creative ideas and Juice Plus was my security to making sure that we had fruits and vegetables daily. With Juice Plus it is 17 raw fruits and veggies and for your family you can have the little one on gummies and you can take the capsules and be feeding both you and the baby in your belly whole food nutrition. I still try new ways to get those veggies in - now it is in muffins and stews but I really think their body craves them more - www.jp4all.com check out the website as I too became a distributor because it changes my whole families health. Keep up the great work and never stop we have a generation of very unhealthy people and we need moms to build these healthy foundation. I am very proud of you

One more suggestion here... you can use jar baby food when baking. This is pretty much the only way I can get veggies into my 4 yo. Any recipe that calls for banana, applesauce and such things can be substituted with veggie baby food. We've made veggie mini muffins,'cupcakes', cookies and quick breads that he gobbles down... make sure you include cinnamon, vanilla etc to keep it tasty. Luckily, my son loves pumpkin which is packed with vitamins & it's very easy to find recipes online. (canned pumpkin IS available year round, thank God)
GL!