I can’t be the only parent who finds feeding children to be quite the challenge. Their toast must be cut in a specific way, or it’s as good as gone. Heaven forbid a tiny bit of bagel gets burned, or their pizza has a hint of green on top. And if you dare serve juice in the wrong cup? Call the authorities, because it’s an emergency.
Forget about a balanced diet; if left to their own devices, my kids would happily munch on nothing but bread, cheese, and chocolate treats. Unfortunately, I’m not alone in this struggle. According to the CDC, a staggering 60% of children aged 1 to 18 fail to meet the USDA guidelines for adequate fruit intake, and an alarming 93% do not consume enough vegetables.
So, if your little one avoids broccoli like the plague, you’re in good company. But as loving parents, we want to ensure our kids don’t suffer from malnutrition (a fate my grandmother actually experienced as a child before vitamins and fortified foods became popular). That’s why we often resort to sneaky tactics to get fruits and veggies into their diets. My kids have never taken to those veggie pouches or fruit-and-grain yogurt blends, but they go wild for a banana-peanut butter smoothie—even with a handful of spinach hidden inside. I’ve even been known to bake spinach into muffins and sneak veggies into omelets.
However, some experts suggest that I’ve been approaching this all wrong. A recent article from NPR highlights that the best way for children to develop healthy eating habits is to consume fruits and vegetables in their natural state—no blending or disguising allowed. Dr. Lila Johnson, a clinical psychologist from the University of Manchester, suggests that children should “experience the vegetable, taste it, and get familiar with it so they will eat it when they’re older.”
She makes a valid point; you can’t keep blending veggies for your child until they leave for college. Experts emphasize that kids must become accustomed to the textures, aromas, and physical characteristics of vegetables for lifelong healthy eating. Dr. Emma Reid from the University of Edinburgh emphasizes that simple exposure is the most effective method: “Nothing has proven more effective than consistent exposure to the food.”
Research supports this notion as well. A study led by Reid, published in the Journal of Human Nutrition and Dietetics, shows that children need to be exposed to a food at least 8 to 15 times before they can determine if they like it.
Eight to fifteen times? That sounds great in theory, but who has the time and patience to encourage their child to try something that many times (not to mention the mess that often accompanies it)?
Reid has also developed a program for picky eaters called Tiny Tastes, where kids are offered pea-sized portions of vegetables. If they try the food, they earn stickers, but there’s no punishment if they refuse. These tastings take place outside of regular mealtimes to reduce pressure. Reid has witnessed remarkable outcomes, with children who participated in the program consuming more of those specific vegetables three months later.
Furthermore, a new study indicates that children are more inclined to eat their vegetables if they can play with them first. Researchers found that preschoolers who engaged in sensory play with their veggies were more likely to eat them during meals. In contrast, kids who participated in crafts or merely watched adults handle their vegetables showed less interest in eating them later.
Ultimately, kids need to develop a close relationship with their vegetables—perhaps a prolonged introduction is necessary. While I appreciate this advice, as a parent of two fussy eaters, I’m skeptical about how well it will work in practice. One of my kids, in particular, is a notoriously stubborn picky eater who has seen through all my tricks. If he enjoys a green smoothie a couple of times a week, I’m okay with that.
Looking ahead, I do recognize that kids must eventually consume their veggies in their natural forms. Hiding them for too long isn’t beneficial for anyone. Still, we should take these insights with a grain of salt (no pun intended) and find what works best for our families regarding nutrition, mealtime dynamics, and our own sanity.
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In summary, while sneaky tactics to get kids to eat vegetables may seem appealing, the key to fostering healthy eating habits lies in exposing them to the real thing. Though the journey may be messy and time-consuming, understanding the importance of direct experience with vegetables is essential for long-term nutritional health.