Dear Broccoli Broker: This is a common question from parents, but is a situation with no quick fix. The most important factor is the parents; what is their attitude about veggies and what are they demonstrating? Kids are very smart and pay much more attention to what you do rather than what you say.
When a parent asks me for advice on this subject, my first question is what veggies are they eating? If the parent suddenly gets quiet and looks at the ceiling, I know that the veggie-free habits of the parent are part of the problem.
Demonstrate: this is the most important thing. If a kid rarely sees their parent(s) eating veggies, or their parent only eats broccoli with cheese, the child's eating habits are likely going to match. When we are born, our taste preferences are a blank palate. What the child is consistently exposed to will shape their preferences and habits. No, we don't have an innate chicken nugget, pizza and french fry devotion — we are just offered that a lot as kids.
Feed the beast: right before dinner can be the bewitching hour. Instead of fighting with kids and shooing them out of the kitchen, use this time to give them some raw veggies with a healthy dip such as hummus. This won't ruin their appetite and uses their hunger for good. They say they don't want the veggies? Then they can wait until dinner.
Mind your Ps and Ps: shaping behavior takes practice and patience. Instead of being disheartened by a child rejecting a veggie the first time it is offered, just think to yourself that they haven't had it enough times. Kids may need 10 to 15 exposures to accept a new food.
Make tasty veggies: I didn't understand why kids didn't like veggies until I went to college and had canned green beans for the first time. Yuck! Fresh and frozen veggies usually taste best. Don't over cook and serve simply.
Sneak attack: hide veggies in other dishes — pureed pumpkin is a nice seasonal addition to chili, mash cauliflower with potatoes, add fresh spinach to a berry smoothie. Veggie sneaking has been found to increase consumption, but this tool needn't be the only one used as hiding veggies implies that they're gross.
Dig in: kids who have a garden tend to be better eaters. Whether you're plowing the back 40 or have a tomato pot on your front porch, any chance for the child to engage with how their food is grown will be a positive experience and encourage better eating.
Whiz kid: an immersion quickly blender turns a big pot of veggies into velvety smooth soup. From pumpkin plus pear to the green machine, I have many recipes that kids love on my blog. Make a batch and freeze half in small containers for quick dinners now and later.
Double down: oftentimes soup and casserole recipes can do with more veggies — double the amount called for. Or, add veggies to common dishes without; macaroni and cheese is a super fast dinner but doesn't offer much good nutrition. Add frozen broccoli florets to the pasta water and drain all together. Make the cheese sauce et voila; dinner with veggies in one pot!
Lane Library is hosting Healthy Eating From the Ground Up from 6 to 7 p.m. Monday, Oct. 7. I will give a short talk to parents about why plant-based foods are important and tips for making fruits, veggies, nuts and whole grains happen at home. Kids are welcome to the adjoining story time.
For more information and to make an appointment to work on your health goals, visit Grass Roots Nutrition, LLC owned by Holly Larson, Registered Dietitian. Visit Holly online at www.hollylarsonrd.com and follow her on facebook at www.facebook.com/hollylarsonmsrd. Have a delicious, healthy day!
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