A lot of parents struggle with getting their kids to eat more veggies. Picky eating is a frequent topic of discussion in parenting groups, from a refusal to eat greens to eating a limited number of foods.
These eating patterns are influenced by biology and experience, researchers say. Humans have a natural bias for sweet foods, and breast milk contains a high level of natural sugars that promote that bias early in life. When kids start eating solid food, they can struggle more to accept vegetables, many of which are bitter in taste.
A healthy diet including vegetables and fruit is linked to healthy growth and development. Poor nutrition has been associated with decreased cognitive performance, reduced attention, behavioural problems and increased risk of child obesity, which can lead to long-term health problems.
Scientists have come up with a few practical ways to help kids learn to like vegetables more over time.
1. Repeating Present Vegetables
The repeated exposure seems to be important for children to accept vegetables.
“The preschool years are a critical period for the development of food preferences,” says Marion Hetherington, professor of biopsychology at the University of Leeds. Studies indicate children often have to be exposed to a vegetable many times before they will eat it.
Studies differ on how many exposures are necessary, from five to 15 or more, reflecting differences between children.
2. Eat your Vegetables first
The time at which vegetables are served can affect how much children eat.
Research shows that children are more likely to eat vegetables if they are offered first, before higher-calorie or preferred foods. Serving vegetables first capitalises on kids’ hunger before they fill up.
Barbara Rolls, a professor of nutritional sciences at Pennsylvania State University, also found that eating more vegetables before or with a meal may help reduce total calorie intake.
Research has found that children will eat vegetables at breakfast if they are included in familiar foods such as omelettes or muffins; however, vegetables are not traditionally part of breakfast in many Western countries.
3. Load Up Your Plate With More Veggies
You can also encourage people to eat more vegetables if you change the types of foods served.
Studies show that humans eat a similar total volume of food no matter what it is made of. The proportion of vegetables can be increased and higher-calorie ingredients decreased, and this can increase vegetable intake without necessarily increasing total food consumption.
Approaches such as adding grated vegetables to sauces or increasing the amount of vegetable side dishes have been explored in research.
4. Make Vegetables Look More Appealing
The way the food is presented can influence children’s willingness to try unfamiliar foods.
Research shows that children tend to eat more fruits and vegetables when they are presented in creative ways or cut into familiar shapes. Other research has shown that improving visibility, accessibility and serving vegetables in single portions can also improve consumption.
Such strategies may reduce reluctance to try new foods while increasing the attractiveness of vegetables at meals and snacks.
5. Family Dinners
Parents are influential in determining food choices for children.
Research has repeatedly shown that children are more likely to eat fruits and vegetables if they see their parents doing so on a regular basis. Family eating habits also seem to affect children’s consumption of fast food, sugary snacks and breakfast.
Studies in New Zealand and elsewhere indicate that children with healthier eating habits tend to have parents who eat better.
6. Encourage curiosity, not pressure
“Don’t force kids to eat their vegetables and don’t bribe them with sweets,” researchers caution.
Forced eating may decrease enjoyment of food, and rewarding healthy eating with sugary or fatty foods may increase children’s preference for those foods.
Research suggests, instead, that if children are allowed to interact with unfamiliar foods – to touch, smell or examine them without being pressured to eat – it may reduce food neophobia, the reluctance to eat new foods. Over time, this might make children more willing to try vegetables that are new to them.
Developing Lasting Habits
There is no one strategy that will make every child like vegetables. There is evidence that repeated exposure, positive experiences at mealtimes, modelling by family members and reducing pressure can gradually influence children’s food preferences.
Science tells us it takes time to develop healthy eating habits, and it’s more about consistency than instant gratification.
