Beaton is a fan of tasting plates for kids that include familiar foods along with a new food to try,or putting dishes in the centre of the table so kids can help themselves – maybe with their own set of mini tongs. Another tip for introducing a new food:putting a small amount for them to try into a ‘learning bowl’ beside the child’s plate.
Planning meals ahead makes this easier.
“Having a plan means knowing what you’ll all have dinner and that it includes food that the kids enjoy,balanced with those they’re learning to like or that are unfamiliar,” she says.
“We can also get hyper-focused on ensuring they eat vegetables at dinner but if they’ve also eaten vegetables at morning tea and lunch,we can be more relaxed,knowing they’ve eaten well through the day.”
What about ‘hiding’ pureed or grated vegetables to dishes like Bolognese sauce or muffins? “Adding these to home-cooked meals and snacks is a great way to boost children’s vegetable intake,but being honest about what’s in the meal if they ask,or involving them in the preparation,is important to maintain the bonds of trust and security at mealtimes. It’s also a good idea to serve those ‘hidden’ vegetables in their original form alongside,so that kids are familiar with the whole vegetable,” she says.
But forget telling four-year-olds to eat carrots because they’re healthy. This won’t wash with young kids who can’t yet relate to the long-term benefits of eating vegetables. We need to work on messages that relate to children now,not in the future – like how vegetables grow or how they look,says Professor Rebecca Golley of the College of Nursing and Health Sciences at Flinders University in South Australia.
“It’s also important to be good role models for eating vegetables ourselves and be aware of what we say about them. Talking about bad experiences with overcooked Brussels sprouts won’t help.”
And when kids are reluctant to try a new vegetable,blame evolution not just picky eating.
“Hesitancy is part of normal development. Being cautious about what you put in your mouth could have been an advantage to hunter-gatherers. We have to support children to become familiar with vegetables by repeated exposure,” says Professor Golley,who’s involved with VegKIT,a collaboration between vegetable growers,health agencies,pre-schools,researchers and others to help boost children’s low vegetable intake.
“Often when kids refuse to eat vegetables,it gets a reaction so it’s best to stay neutral and not make a fuss – but keep on normalising the presence of vegetables on the plate,” she adds.
“It’s a marathon,not a sprint.”
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