Ensure your children eat vegetables

Last weekend, I spent an afternoon with a group of parents and we got talking about vegetables.

One parent said her child eats all foods, but leaves vegetables. Another parent mentioned that her child vomits when she is served anything green.

Most children leave their servings of vegetables intact.

This leaves parents helpless and they turn to threats, bribes and at times beatings to make sure the plate is cleared.

Vegetables are an important food. They provide essential nutrients for proper health, growth and development.

They are packed with vitamins, minerals, fibre and disease-fighting properties known as phytochemicals. This is the reason why whole foods like vegetables are a better source of nutrients than supplements.

Children need tw to eight servings of vegetables depending on their age. The older they are, the more vegetables they need. A serving of vegetable is equivalent to two cups (of 250ml) of uncooked, or one cup of  cooked green leafy vegetables. Most children tend to naturally have a natural hatred for vegetables and find balanced meals boring.

So, how can you get your child to eat vegetables? As a parent, lead by example. Children learn better from what they see. If you show your love for vegetables, your child will grow with the same love. If you leave your vegetable serving on your plate, your child will do the same.

In most homes, meal time is usually a struggle. It is common to see parents and nannies running around estates, chasing children to make them eat.

Forcing children to finish food when they do not want adds stress and rebuking them does not help either. This makes the child form a negative attitude towards vegetables and mealtimes. To avoid that, feed the child in a familiar environment without any distractions like TV and other gadgets.

Be firm in your feeding but if the child refuses to eat, leave them alone, but try again after some time.

Step down to the child’s level and speak his/ her language. Let the child know, in simple language, why vegetables are important. Instead of telling your child to eat carrots because they will make him/ her healthier, tell him/ her carrots will make them see animated films (cartoons) clearly or spinach will make them as strong as Popeye.

Children will eat anything when they are hungry, so get them when they are hungry. Serve them vegetables just before the main meal. Make the vegetable tastier by adding a few pieces of their favourite foods.

Learn recipes that allow you to hide vegetables and basically include them in most of their meals. Acknowledge when your child finishes their food —reward good behaviour and you will see a repeat of the same.

Make your child familiar with vegetables by serving them daily so they can see them as part of the meals.