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10 Tips to help your kids to eat more veggies


10 Tips to help your kids to eat more veggies

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Inspire is delighted to have teamed up with Expat Life magazine to bring you more great content to do with Thailand

Every year there is noted a rise in obesity and related health problems in kids. The issue? The availability of junk food, food-on-demand and a serious lack of nutritious mealtimes, not to mention busy parents who themselves often go for convenience and comfort rather than portion control and balance.

However, getting youngsters to pile up their plates with vitamin- and fiber-rich vegetables isn’t always easy. Here are 10 tricks to get kids to eat more veggies:

  1. Give them variety and abundance

Introduce vegetables to the palates of preschoolers several times to increase their consumption. It makes sense that the more a child is familiar with a particular food, the more likely they adjust and accept this as part of their normal diet. It’s important to vary not only the vegetables widely but also how they are cooked, whether steamed, baked, grilled or mashed. Offer a choice at mealtimes too, with two or three sides on the table, letting youngsters decide for themselves what they prefer.

  1. Serve tasty vegetables

Many people remember a dreaded time of having to eat vegetables they didn’t want or like because “they’re good for you”. The fact is that kids aren’t being fussy, their taste buds are different and can pick up on bitter tastes more easily. Roasted sweet potatoes and raw carrot sticks with a healthy dip are going to go down way easier than bitter melon, for example. Prepare small bowls of different vegetables so kids can pick out their top five favourites for future reference.

  1. Look at your own diet

“Do as I say, not as I do”, is an off-repeated phrase by well-intentioned grown-ups who don’t want their kids to follow any of their own bad habits. The fact is that kids are really easily influenced by what you do too though. The only way to instil a love of vegetables is to put your good intentions where your mouth is and get chowing down on some good healthy greens yourself. Adults can get stuck in a food rut and helping your child eat well can activate a better meal plan for yourself too. Sitting down and eating together as a family is crucial to social development and frames mealtimes as a positive experience too.

  1. Bring creativity into the kitchen

Give any child a chance to use their imagination and get involved with hands-on cooking and they thrive. Vegetables don’t have to be an afterthought and letting young chefs pick a recipe and prepare plant-based snacks, side dishes and main meals is a great way to focus-in on taste and variety. Of course, kids of all ages are going to want to sample what they’ve created, which means they’re actively wanting to eat veg.

  1. Reward healthy eating

It’s not uncommon for parents to add a reward chart to a wall, with gold stars for completing chores, homework and even reducing screen time. What about adding eating vegetables each day to the list too. Reinforcing the idea that healthy mealtimes need to be thought about, with mindful intent, is best started at a young age, before unhealthy eating behaviours and mindless nourishment set in. Be careful to only hand-out healthy rewards too, otherwise you’re sending out mixed messages.


Source: Expat Life Thailand

Inspire is delighted to have teamed up with Expat Life magazine to bring you more great content to do with Thailand

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