“Kids are renowned for being picky eaters and trying to get them
to eat their vegetables can seem like a never-ending battle,” said
Renee Greene, Wellness Dietitian at CVMC’s
Health First Center. “But parents, don’t give up! Because vegetables are packed
with nutrients needed in your child’s diet, skipping them really
isn’t the solution.” To help, Renee offers 10 creative ways
to get your kids to eat their veggies:
- Set up a pizza-making station in the kitchen. Provide ingredients like
tomato sauce, low fat cheese and cut-up vegetables for toppings. Try spinach,
red or yellow peppers, mushrooms, zucchini and artichokes. Need a night
off? Order pizza for delivery and choose vegetable toppings!
- Keep cut vegetables handy for mid-afternoon snacks, side dishes, lunch
box additions or a quick nibble while waiting for dinner. Favorites include:
broccoli, cauliflower, carrots, celery sticks, snap peas, radishes or
- Stuff an omelet with vegetables. Turn an omelet into a meal with tomatoes,
onions, garlic, spinach, squash and low fat cheese.
- Hide vegetables in your main dish! Add colorful vegetables to soups, casseroles,
lasagna, pasta sauce and stir fry dishes.
- Layer sandwiches with veggies. Jazz up their packed lunches by adding cucumbers,
spinach, tomatoes, avocados and sprouts to a turkey sandwich.
- Kids love to dip their foods. Serve hummus, yogurt or low fat dressing
with a variety of vegetables for a healthy snack.
- Let kids “decorate” their foods. Start with carrot sticks or
celery. Give them peanut butter and dried fruit to make edible creations!
- Have fun with fondue! Dip vegetables into melted cheese for a hands on
approach to dinner.
- Assemble vegetable kabobs to cook on the grill. Let your kids help load
the skewers with peppers, squash, mushrooms, tomatoes and onions.
- Put the kids in charge. Ask your child to choose a new veggie to try or
let them arrange raw vegetables into a fun shape or design.
Interested in more creative health tips like this? Subscribe to our
monthly e-newsletter. Health First News serves as your smart, simple connect to current health
topics, inspiring patient stores and information on health screenings
as well as upcoming events and support groups at Catawba Valley Medical Center.
Adapted from: 20 Ways to Enjoy More Fruits and Vegetables; Eat Right. Academy
of Nutrition and Dietetics. And from: Kid-Friendly Veggies and Fruits;
10 tips for making healthy foods more fun for children; ChooseMyPlate.gov