How To Help Kids Eat More Veggies Part 1
This is probably the question I get asked most as a holistic pediatrician.
As a pediatrician and holistic wellness expert, I firmly believe that healthy children start with healthy adults in their lives. One of the most common questions I get at wellness visits (and other appointments) is “How do I get my kids to eat more veggies?”
Most parents do not need to be convinced that veggies are healthier for their children. They know this. What families need instead of scolding and finger wagging is guidance and empowerment.
These are five steps parents can implement to help their children eat more veggies:
Lead By Example. This advice pretty much applies to any behavior we want our children to adopt. If we want our children to be kind, we have to be kind, and they have to observe us being kind. If we want our children to eat veggies, they must see the adults in their lives consuming veggies at meal times. Expecting a child to eat veggies when their role models do not is unfair and unrealistic.
At Culver Peds, I ask kids about their favorite fruits and veggies, but never scold or lecture them about what they eat. Instead, we focus on empowering and educating parents. I recommend taking an organic, low-pressure approach to introducing veggies to children. Place them on their plate and don’t’ make a big deal about it. Place the veggies on your plate too. There should be no fanfare, no attention, no comments.
I advise parents that it may take more than a dozen times of placing a veggie on the plate before the child tries it, and that is OK. Patience is important. I advise parents to avoid power struggles, because guess who is going to win that one? Instead, focus eating dinner as a family at least a few times per week where everyone is sitting at the dinner table and the kids observe the adults consuming veggies.
Take small steps at a time. Children are by nature suspicious of new foods. This is an evolutionary remnant from when we spent most of our time outdoors. I advise parents to identify veggies and veggie-containing meals that their children already enjoy and serve them more often in your meal rotation. Gradually introduce new veggies by pairing them with familiar favorites. As previously mentioned, do this with a low-pressure approach. For example, if your kids like raw carrot slices, pair them with bell pepper slices or roasted broccoli. Be patient and avoid power struggles. Do praise them when they try the new veggies, but avoid scolding or shaming if they don’t.
Stay tuned for the rest of our recommendations!
We guide parents to transform their children’s mind, body, spirit health by educating and empowering families, communities and schools in holistic nutritional wellness. We take a Veggies Over Pills approach for our comprehensive pediatric services, combining science-based medicine with holistic principles. Schedule a consultation to start your children’s wellness journey with us.
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