Many children don't like to eat vegetables and only prefer meat, junk food, and snacks. How can you get your child to love vegetables?
Ways to get your child to love vegetables
1. More vegetables, less meat in a meal.
Research has found that if meat takes up half of the plate and there's only a tiny bit of vegetable, children will naturally leave the vegetable for last. However, if the amount of vegetables is doubled, children will show more interest in them.
2. Make vegetables more fun.
Research suggests that serving vegetables to children also requires a good marketing angle. Often due to the development of their taste buds, children prefer sweet foods and are not interested in healthy vegetables like tomatoes and squash. Try giving foods fun names, like "X-ray Vision Carrots" or "Superhero Squash," or make creative food shapes. This can increase a child's vegetable intake from 32% to 66%.
3. Leverage the influence of peers.
Although parents sometimes can't set an example for eating vegetables, peers can. When eating with friends, children will eat vegetables they normally refuse at home under the influence of their friends. The power of peer pressure should not be underestimated.
4. Pair vegetables with other foods.
A study from this February found that pairing vegetables with foods children love can significantly increase their vegetable intake. A comparative study abroad found that after pairing kale with cream cheese, children's vegetable intake increased from 20% to 72%.
5. Don't just focus on the benefits.
When it comes to food, children care most about taste; hunger and nutrition are irrelevant. A study from July 2014 found that the simplest way to get children to eat vegetables is to avoid explaining that they are "good for you" or "nutritious."
6. Taste the rainbow of vegetables.
Many psychological studies suggest not asking children what vegetables they like, but making the decision for them. Offering a colorful rainbow of vegetables is a great choice. For example, beets, corn, carrots, broccoli, and cucumbers.
7. Follow the one-bite rule.
habits start with the first try. You can tell your child to just take one bite. Then, gradually increase this at each meal to get them used to eating vegetables. The one-bite rule is a simple entry point to get children to love vegetables. When implementing it, parents should be firm and not bargain with their children.