Feeding children can often feel like an uphill battle. From the precise way their toast is cut to their extreme aversion to even the slightest hint of green on their pizza, the challenges are real. And if the juice is in the “wrong” cup? You might as well declare a state of emergency.
When it comes to nutrition, if left to their own devices, my kids would happily subsist on a diet of bread, cheese, and chocolate. Sadly, they’re not alone in this. The CDC reports that a staggering 60% of children aged 1 to 18 fall short of the U.S. Department of Agriculture’s guidelines for fruit intake, while an astonishing 93% fail to meet vegetable requirements. So if your little one avoids broccoli at all costs, you’re in good company.
As loving parents, we naturally want our kids to be healthy and avoid any nutritional deficiencies (trust me, I have family stories that confirm how serious this can be). To get those essential fruits and veggies into their diets, many of us resort to clever tactics. While my kids aren’t fans of those pre-packaged veggie pouches and fruit-yogurt mixes, they do love a banana-peanut butter smoothie—especially when I sneak in a handful of spinach. I’ve even been known to bake spinach into muffins and toss vegetables into omelets like a pro.
However, a recent article from NPR suggests that many parents, myself included, might be going about this all wrong. Experts believe that children should experience fruits and vegetables in their natural state rather than hidden or blended. Gillian Carter, a clinical psychologist specializing in picky eating, emphasizes that it’s vital for kids to see, taste, and become familiar with vegetables to develop healthy eating habits as they grow older.
Indeed, it makes sense: you can’t keep blending vegetables into smoothies for your child indefinitely. Research indicates that repeated exposure is key. Lucy Harris, a psychologist at University College London, asserts that nothing beats simple exposure when it comes to getting kids to accept new foods. In fact, her studies show that children need to try a new food between eight to fifteen times before they can determine if they like it or not.
Eight to fifteen times? While that sounds good in theory, who has the energy and patience to encourage their child to try something that many times—especially considering the mess that can ensue? To combat this, Harris has developed a program for picky eaters called Tiny Tastes, where children are offered tiny portions of vegetables. They earn stickers for trying the food but are not reprimanded if they refuse. These “tastes” occur outside of regular meal times, reducing pressure. Remarkably, she’s seen kids who participated in this program eat more of those specific vegetables just three months later.
Another intriguing study highlights that allowing kids to play with vegetables can increase their likelihood of eating them. Preschoolers who engaged in sensory play with their veggies were more inclined to eat them later, while those who merely watched adults handle vegetables were less likely to try them.
Ultimately, it seems that children need to get up close and personal with their vegetables. While this all sounds great on paper, as a parent of a couple of picky eaters, I’m skeptical about how smoothly these strategies would work in reality. One of my children, in particular, is exceptionally resistant to trying new things and has seen through many of my clever disguises. If he’s content to consume a green smoothie a few times a week, I’m okay with that for now.
That said, it’s essential to consider the long-term importance of kids eating their vegetables in their original form. Hiding them for too long may not serve anyone well in the end. As parents, we must take expert advice with a grain of salt and figure out what best suits our families in terms of nutrition—and our sanity. If you’re interested in exploring more about parenting and nutrition, check out this insightful post on our blog.
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In summary, while we may have relied on tricks to get our kids to eat their vegetables, research suggests that direct exposure and interaction are crucial for developing healthy eating habits. It’s about finding a balance and discovering what works best for your family.