Kids are picky eaters. I think most parents would agree with that statement. As a father of two children, ages 1 and 3, I know this for a fact! Our parental instinct tells us to force them into eating their fruits and vegetables, but this can backfire down the road.
Children are in a unique life stage as the habits they form throughout their childhood will continue into adulthood. Poor dietary choices may contribute to obesity and the risk for chronic disease. Because children depend entirely on their parents for their food intake, it's crucial to establish healthy eating behaviors now.
Children have extraordinary energy and nutrition needs based on their age, activity levels, and stage of growth and development. According to the most recent Dietary Guidelines for Americans, 2020-2025, children between the ages of two and six require about 1 to 1.5 servings of fruits and the same amount for vegetables. A serving is defined as a cup equivalent per day. Therefore, 1.5 servings of fruit translate to 1.5 cups.
Current intakes in American children, ages 2 through 6, fall short of recommendations. Both boys and girls consume less than 1 cup of vegetables per day. Not surprisingly, fruit intake is higher for both genders, but it still falls short for older children (e.g., ages 5-6). Kids tend to have a palate for sweeter things, and since veggies are generally more bitter, they will shy away from them and gravitate towards fruits. Fortunately, applying a few simple tips can come a long way in getting your picky eater to consume more veggies and fruits.
Tip #1: Every child has their favorite dish – mac-&-cheese, pizza, cheeseburgers, or spaghetti and meatballs. Incorporating fruits and vegetables into your child's favorite dishes is a sure way to get them to increase their intakes of these nutrient powerhouses. For example, broccoli can be finely diced and cooked into the mac-&-cheese, spinach can become a second topping on pepperoni pizza, and tomato sauce makes a great meatball topping.
Tip #2: If your child is extremely picky, even with their fruit intake, introduce them to fruit juices. Fruit juice counts as a serving of fruit, but it should not replace their fruit intake entirely. Some fruit juice varieties contain both fruits and vegetables. To ensure your child gets adequate fiber, limit fruit juice to 1 to 2 servings per day.
Tip #3: Children love to be in charge. The next time you take a trip to the grocery store, have them choose a vegetable or fruit they're open to trying. When you get home, try the new fruit or veggie with them—modeling good behavior before your child reinforces positive habits.
Tip #4: Get creative with the way you prepare vegetables. Raw vegetables may not be so enticing for children, but pair them with a ranch dip, and it changes everything! Perhaps raw broccoli florets aren't your kid's cup of tea. Try steaming them instead and top it with some cheddar cheese. What about incorporating vegetables into soups or sauces? There are plenty of ways that parents can "hide" veggies in their kid's dishes.
Tip #5: Lastly, try getting your kids involved in the cooking process. My wife always says she enjoys food more when it's made by someone else other than her. I believe children are the complete opposite. For some reason, they tend to enjoy the food they made themselves and are more likely to eat a vegetable if they cooked it. Cooking would also be an excellent opportunity to teach them about healthy eating while making a mess in the kitchen and having fun while they're at it.
Remember, this is going to be a slow process, so be patient. Don't overwhelm yourself and your child by throwing all these tips at once at them. Choose one or two to work on and make it a habit. More importantly, be a good role model for them. Your child is more likely to eat vegetables if they see you doing it too.
References
Children are in a unique life stage as the habits they form throughout their childhood will continue into adulthood. Poor dietary choices may contribute to obesity and the risk for chronic disease. Because children depend entirely on their parents for their food intake, it's crucial to establish healthy eating behaviors now.
Children have extraordinary energy and nutrition needs based on their age, activity levels, and stage of growth and development. According to the most recent Dietary Guidelines for Americans, 2020-2025, children between the ages of two and six require about 1 to 1.5 servings of fruits and the same amount for vegetables. A serving is defined as a cup equivalent per day. Therefore, 1.5 servings of fruit translate to 1.5 cups.
Current intakes in American children, ages 2 through 6, fall short of recommendations. Both boys and girls consume less than 1 cup of vegetables per day. Not surprisingly, fruit intake is higher for both genders, but it still falls short for older children (e.g., ages 5-6). Kids tend to have a palate for sweeter things, and since veggies are generally more bitter, they will shy away from them and gravitate towards fruits. Fortunately, applying a few simple tips can come a long way in getting your picky eater to consume more veggies and fruits.
Tip #1: Every child has their favorite dish – mac-&-cheese, pizza, cheeseburgers, or spaghetti and meatballs. Incorporating fruits and vegetables into your child's favorite dishes is a sure way to get them to increase their intakes of these nutrient powerhouses. For example, broccoli can be finely diced and cooked into the mac-&-cheese, spinach can become a second topping on pepperoni pizza, and tomato sauce makes a great meatball topping.
Tip #2: If your child is extremely picky, even with their fruit intake, introduce them to fruit juices. Fruit juice counts as a serving of fruit, but it should not replace their fruit intake entirely. Some fruit juice varieties contain both fruits and vegetables. To ensure your child gets adequate fiber, limit fruit juice to 1 to 2 servings per day.
Tip #3: Children love to be in charge. The next time you take a trip to the grocery store, have them choose a vegetable or fruit they're open to trying. When you get home, try the new fruit or veggie with them—modeling good behavior before your child reinforces positive habits.
Tip #4: Get creative with the way you prepare vegetables. Raw vegetables may not be so enticing for children, but pair them with a ranch dip, and it changes everything! Perhaps raw broccoli florets aren't your kid's cup of tea. Try steaming them instead and top it with some cheddar cheese. What about incorporating vegetables into soups or sauces? There are plenty of ways that parents can "hide" veggies in their kid's dishes.
Tip #5: Lastly, try getting your kids involved in the cooking process. My wife always says she enjoys food more when it's made by someone else other than her. I believe children are the complete opposite. For some reason, they tend to enjoy the food they made themselves and are more likely to eat a vegetable if they cooked it. Cooking would also be an excellent opportunity to teach them about healthy eating while making a mess in the kitchen and having fun while they're at it.
Remember, this is going to be a slow process, so be patient. Don't overwhelm yourself and your child by throwing all these tips at once at them. Choose one or two to work on and make it a habit. More importantly, be a good role model for them. Your child is more likely to eat vegetables if they see you doing it too.
References
- Home: Dietary Guidelines for Americans. Home | Dietary Guidelines for Americans. https://www.dietaryguidelines.gov/. Accessed April 5, 2021.
- About The Buzz: Picky Eaters. Have A Plant. https://fruitsandveggies.org/stories/atb-for-071510/. Accessed April 5, 2021.
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