Ask a Dietitian

As seen on BCTV Noon News

GETTING TODDLERS TO EAT THEIR VEGGIES

Anyone who has a toddler knows that getting them to eat their veggies is no easy task. As much as we try, bribes do not work: “If you eat your vegetables you’ll grow up big and strong” or “if you eat your veggies you can have some ice cream”. Vegetables are an important part of any diet, providing vitamins, minerals and fiber, and it is not impossible to get picky toddlers to eat them.

Studies have shown that young girls are more likely to eat vegetables when they see their mothers doing the same. So if your daughter is picky about vegetables, checkout your own eating habits and try to lead by example.

Children are also more likely to eat something if they have participated in making it. Having your toddler pick out some special vegetables at the grocery store will increase the likelihood that they will eat it later. At home, have your child help wash and prepare the vegetables. Your child can invent their own vegetable pizza by choosing from a variety of vegetables and creating a delicious dinner.  Another way to get children excited about vegetables is to have them plant their own garden and grow their vegetables.

Vegetables can also be disguised in foods. Prepare a spaghetti sauce filled with chunks of different vegetables, and then blend it in a blender to hide the chunks.  Serve it with meatballs, and you have a kid friendly meal. Veggies can also be added to baking with carrot muffins, zucchini loaf, pumpkin muffins and more.

The following are some more tips to get more veggies into your toddler:Lead by example: if you enjoy vegetables so will they

• Offer a variety of choices to your child
• Serve a dip with the vegetables to add some excitement
• Have small baggies of bite size vegetables ready to serve for snacks
• Offer the same vegetables that they rejected last week in a different way next week.  Cut carrots in coins instead of sticks or cover broccoli with cheese instead of butter
• Blend vegetables into soups and sauces
•  Add tiny bits of vegetable into wraps
•  Cook vegetables well so that they are easy to chew for young toddlers
•   Blend cooked vegetables such as carrots and beets into fruit smoothies

The Bottom Line:

Don’t panic!  They won’t become malnourished if they are picky eaters.  Do what you can with the vegetables and fruit that they do like and remember that tastes change so try and try again.

Watch for the Eating for Energy segment every Tuesday on BCTV’s Noon News Hour!