How to encourage children to eat vegetables?

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We all know that eating fruits and vegetables is important. However, most children aged 3 and under are not interested in eating vegetables and find it a boring dish. So what should children do if they don't eat vegetables?

1. What should children do if they don't eat vegetables?

We all know that children's meals should not be turned into battles, but for many parents, it is not easy for children to eat vegetables. Parents have tried all kinds of ways such as coaxing, begging, sneaking vegetables into other foods and many other efforts.
According to experts, vegetables help support many systems and functions of our body. Carrots, for example, are a rich source of vitamin A, which promotes healthy vision, and vitamin C, which helps support a healthy immune system. Green vegetables contain an abundant amount of iron, which provides support for the child's body with the energy it needs during the period of growth.
Children should eat 1-3 servings of vegetables per day, depending on their age. You can stimulate your child's interest in vegetables more with a few simple measures such as:
1.1 Be consistent in time Eat vegetables at each lunch and dinner, including fruits and vegetables as snacks. Vegetables can be the main part of a meal or just a side dish as a side dish.
In the opinion of experts, providing a variety of healthy foods to children is the responsibility of parents, including vegetables. Children are responsible for eating the foods provided and should be encouraged to try new foods and vegetables.

1.2 Involving children in choosing vegetables Involving children in decisions about mealtimes can help children feel in control. Experts encourage parents to plan meals and go shopping together, and let kids pick up new vegetables to try.
Let children choose the vegetables they want to encourage them to eat vegetables. It's as simple as asking your child if he wants raw or cooked carrots.
Parents can also get kids interested in vegetables by planting a garden. Parents bring their children together to a nursery, choose seeds and create a backyard garden together. In addition, you can also involve your child in washing vegetables, picking up racks, etc. This will help them feel a sense of control.
1.3 Give your child vegetables that he or she likes There are some vegetables that make children feel especially excited. The vegetables that often taste best for kids are those that are slightly sweet or aromatic, like carrots, jicama, or bell peppers.
1.4 Decorate food in an eye-catching way Eye-catching food decoration is a great way to stimulate children to eat vegetables. Besides, you can also experiment with new flavors with a variety of vegetables combined with dipping sauces for children. Offer your child low-fat yogurt, hummus, or low-fat dips to encourage them to try other vegetables.
Vegetable hummus dip is a snack full of fiber, protein and vitamins. Hummus comes in a variety of flavors, so you'll likely find one your child will enjoy.
To stimulate children's interest in vegetables, you can create specific names for vegetables, such as spinach or create a colorful tray of fresh vegetables. Use cookie cutters to cut vegetables into fun shapes, such as stars or hearts.

1.5 Try kid-friendly vegetarian recipes Encourage kids to eat more vegetables with a variety of recipes. It doesn't have to be a complicated meal or snack to get kids to try something delicious. Here are some suggested vegetarian favorite recipes for kids:
Spinach or carrot smoothie; Tomato spaghetti sauce; Peas and hummus soaked in sugar; Cheese and veggie quesadillas on whole-wheat tortillas (chopped bell peppers or tomatoes to melt in the cheese); Grilled tortilla with salsa (tomato, onion and pepper). 1.6 Create a habit of eating vegetables in children Help children create a habit of eating vegetables by incorporating new options with their favorite vegetables or mixing them in delicious dishes, such as:
Add chopped vegetables into soups and stews; Puree a vegetable to make a sauce or soup; Combine vegetables with favorite toppings, like cheese on broccoli. 1.7 Be a role model for your child One of the best ways to encourage your child to eat vegetables is to form good eating habits.
Show your kids the importance of a healthy diet by eating lots of vegetables. That exposure, along with regular conversations about the role vegetables play in building a healthy body, are the foundation of lifelong healthy eating habits for your child and family.
In addition, to stimulate your baby to eat vegetables, you can apply some other ways such as
Give your child fruits and vegetables as snacks. Keep fruit washed, chopped and refrigerated; Feed your child salad more often. Buy washed, bagged salads at the grocery store. Teach children how much salad dressing is appropriate; Try other recipes for spaghetti, lasagna, chili, or other foods that use vegetables instead of meat; Eat at least one green or yellow leafy vegetable to provide vitamin A such as spinach, broccoli, winter squash, greens or carrots every day; Offer your child at least one vitamin C-rich fruit or vegetable, such as oranges, grapefruits, strawberries, melons, tomatoes, and broccoli each day; Include an extra fruit or vegetable as part of every meal or snack. For example, you can add fruit to cereal, add a piece of fruit or a small salad to your child's lunch, have vegetables and dip into an after-school snack, or add a vegetable or two that you would like to try. at the family dinner; Compared to butter, cheese is a healthier choice because cheese is high in calcium and protein. Children 2 years and older can eat full-fat cheeses.

2. Note when choosing vegetables for children

Here are some tips when choosing vegetables for your child:
Make sure your child eats the recommended amount of fruit and vegetables each day. You can consult several websites to find out the right amount of each food group for each child; When grocery shopping, start at the fresh fruit and vegetable store area. That way, you know you always have certain foods to cater to your baby; Avoid buying high-calorie foods like chips, cookies, and candy bars. Children will not ask for these snacks if they are out of sight; Limit or eliminate the amount of juice you are giving your child and make sure you are using 100% fruit juice for your child, not juice “drinks”; Research shows that children eat more vegetables and fruits, and eat less fried foods and sugary drinks when they eat them with the whole family. For children to be healthy and develop well, it is necessary to have a nutritious diet in terms of quantity and quality balance. If children are not provided with adequate and balanced nutrients, it will lead to diseases of excess or lack of nutrients, which adversely affect the comprehensive development of children in terms of physical, mental and motor skills.
Children who do not eat properly are at risk of micro-mineral deficiency causing anorexia, growth retardation, malabsorption,... If they notice the above signs, parents should supplement their children with products. The supplement contains lysine, essential micro-minerals and vitamins such as zinc, chromium, selenium, and B vitamins to help fully meet the nutritional needs of children. At the same time, these essential vitamins also support digestion, enhance nutrient absorption, help improve anorexia, and help children eat well.
Parents can learn more:
Signs of zinc deficiency in children
Micronutrient deficiency and failure to gain weight in children
Please regularly visit Vinmec.com website and update useful information to take care of your child. Take care of the baby and the whole family.
References: healthychildren.org, childrens.com