Ways to Get Your Kids to Eat More Vegetables

Trying to get kids to eat foods they don't like can be an absolute nightmare. Kids need a sensible diet, but not at the expense of your sanity. Besides, you've both got better things to do than sit and stare each other down over a plate of uneaten vegetables. The best way to get your kid to eat more vegetables is to sit back, relax and evaluate your approach. Consider these ways to get your kids to eat more vegetables.

Don't Force What They Can't Handle

One way to get your kids to eat more vegetables is to stop forcing them to eat foods they loathe. If your daughter actually gags when she eats red peppers, stop cooking with red peppers. If her natural reaction is to gag and she's truly not faking it, then she's clearly not ready for that flavor. If you adore red peppers, then cook her portion first, before adding peppers.

Give Them What They Like

Every kid likes some type of vegetable. Even if you can only count three, instead of trying to broaden his menu, focus on making meals that include those vegetables that he will eat. Eating the same vegetables every night is better than not eating any. Don't forget about beans. They're a great way to add nutrition to your kid's diet.

Find New Ways of Making the Vegetables

If your daughter won't eat mashed potatoes, but loves McDonald's French fries, compromise by baking homemade fries. You can also do this with sweet potatoes. Be sure to cut them fairly thin and bake on at least 400 to keep them crisp. Grated or baby carrots may taste better to her than whole carrots. Shish kabobs are another way to make vegetables cool. Kids love finger foods.

Make the Vegetables Less Transparent

Does your son claim to hate tomatoes (a fruit, but still highly nutritious) but loves your lasagna? It's amazing what kids will eat when they don't know what it is. Spaghetti, lasagna, ravioli, curry dishes, homemade pizzas and casseroles are a great way to sneak in zucchini and other vegetables.

Combine them with Foods They Like

Find ways to mask or alter some of the flavor of bland vegetables like spinach. Try making a spinach salad and adding raisins, craisins, cheese or walnuts. Or when making a cheese quesadilla or sandwich, slip in a couple of leafs of spinach. Another way to increase their green veggie intake is to puree broccoli or cauliflower and mix it into mashed potatoes or macaroni and cheese. Fried rice with peas and carrots is another stealth way.

Eat More Soup

Eating more soup is another way to get her to eat more vegetables. Oddly, lots of kids actually enjoy soup. Consider healthy choices such as split pea and ham, ham and potato, chicken noodle and vegetable soup.