Do you know how many vegetables you should be eating every day? According to the USDA, the answer is 1 to 3 cups, depending on your age, gender and level of physical activity. That might sound like a lot, but it's actually really easy to hit that target if you follow some of these tips from dietitian bloggers. Veggies are a crucial part of a healthy diet, and they're especially important for kids. So read on for 10 ideas for getting more vegetables into your kids' diets.
You can mix in the vegetables in a lot of different ways so that your kids won’t even realize they are eating them. Try shredding vegetables into spaghetti sauce, for example, or adding them to soups and stews. You can also sneak vegetables into smoothies or puree them into hummus.
Make your little ones familiar with vegetables by letting them help out in the kitchen. Let them wash, peel or chop vegetables (with supervision, of course). This will not only make meal prep more fun, but it will also get them more excited about eating vegetables.
Try serving vegetables as finger foods with dips. This is a great way to get kids to eat vegetables without even realizing it. carrots, celery and cucumber slices are all perfect for this. You can also try vegetables in fun shapes with a cookie cutter.
Let them pick out vegetables at the grocery store or farmers market, and then let them help you prepare the vegetables for meals. That way, they also feel like they had a choice in what vegetables they're getting to eat.
Consistency is key! You have to keep trying to get them to eat vegetables, even if they don't like them at first. Studies have shown that it can take up to 15 times for a child to develop a taste for a new food, so don't give up!
Try switching it up and serving vegetables in different ways. If they don't like broccoli, try it roasted or steamed instead of boiled. You can also try vegetables with different sauces or dips.
Be a role model. Kids take after us in many ways, including our eating habits. So if you want your kids to eat vegetables, make sure you're eating them too.
If you're looking for an easy way to get more vegetables into their diet, try roasting them. Roasting brings out the natural sweetness of vegetables, and it's a great way to cook them if you're short on time. You can roast just about any vegetable - try Brussels sprouts, cauliflower, sweet potatoes or carrots. Just toss them with a little olive oil and sea salt, then roast at 400 degrees Fahrenheit for 20-30 minutes. Delicious!
Soups are another great way to sneak in some extra vegetables. Pureed soups are especially good for picky eaters, since they can't really tell what's in there. Try this recipe for roasted carrot soup - it's packed with nutrients and it's super easy to make. Just roast some carrots and onions, then puree them with chicken or vegetable broth and a bit of cream. Season with salt and pepper to taste, and you're done!
If you're looking for an easy way to get your kids to eat more vegetables, try hiding them in a smoothie. This spinach and strawberry smoothie is a great way to sneak in some greens, and it tastes delicious too. Just blend together spinach, strawberries, banana, milk and yogurt. Add a little honey if you like, then blend until smooth. Your kids will never know there's spinach in there!
These are just a few ideas for getting more vegetables into your diet - I'm sure you can think of many more. Just remember that every little bit counts, so don't worry if you can't get in three cups a day. Even one extra cup is a step in the right direction! Thanks for reading, and I hope these tips help you eat more vegetables. until next time!
Do you know how many vegetables you should be eating every day? According to the USDA, the answer is up to 15 vegetables per day, depending on your age, gender and level of physical activity. That might sound like a lot, but it's actually really easy to hit that target if you follow some of these tips from dietitian bloggers. Veggies are a crucial part of a healthy diet, and they're especially important for kids. So read on for 15 ideas for getting more vegetables into your diet - including recipes!