We hear it all the time… my child only eats chicken nuggets and fries… she won’t eat anything colorful and hates veggies.  As busy Moms sometimes it feels like the “food battle” isn’t worth it.  But then we have to think about the nutrition, habits, tastes and tendencies that we are developing for the future.  As Moms we have to pick our battles- and in my opinion this is one worth fighting!

If kids are allowed to eat whatever they want then that’s what they will do.  As parents we have the responsibility to put our foot down and make sure that our children are eating proper nutrition for development- so that they can thrive!  Additionally, once we get into the habit of preparing a separate “kid” meal it’s SUPER hard to break.  If you’re thinking CRAP I’ve already blown it- do not fear!  Here’s a little secret- when kids get to be a part of picking out food they are way more likely to try it AND like it.  And here’s another secret- they are more likely to try new things when they’re hungry and you’re not forcing them.

Here are some practical and easy ways to help get your kids to eat more GREEN and less WHITE!

1.  Put a veggie tray out before dinner when they are hungry and whining.  Choose veggies the kids already like along with a couple of new ones.  Cut them into bite sized pieces so they can grab and go.  Let them navigate themselves without forcing them to try anything new.

2. Add Dip:  Some veggies just are not great for kids’ palates.  Offer a dip like hummus, salsa, or homemade yogurt dip to keep things interesting.

3.  Let Kids Pick out Veggies at the store:  Kids are curious, let them choose a new vegetable each week to try.  Whether they like it or not, they will be more likely to try it if they had a hand in picking it out.  When they don’t like a vegetable, offer the encouragement that they might like it next time since taste buds change all the time.

4. Grow a Garden:  Don’t have time or space?  Grow a few tomatoes, cucumbers and peppers in flower pots on your porch.  Kids LOVE to watch things grow and will be so proud of their treasures that they will be excited to dig in.

5.  Hide Them:  Put spinach in protein shakes, protein pancakes (make the fact that they are green be like a cool Cat in the Hat trick), pasta sauces, soups etc.  This is tried and it works!  Some of my closest Mom friends are master veggie hiders.

6.  Allow them to help with food prep:  If kids are too little to help cut up  or peel veggies then they can likely help wash them.  I used to love to snap green beans and shuck corn when I was a kid.   Again, kids are much more likely to try (and like) a veggie that they have already become acquainted with, even if that just involves washing it and pulling off the leaves.

7.  Don’t Give Up:  For kids, it often takes 5-10 tries of a new food before decide they like it.  Just because he refuses zucchini once doesn’t mean that he will forever.  Wait a month and try again.  Be persistent- it works!!

Have More tips?  Please share!!!