11 Tips to Boost Your Kids' Veggie Intake

By Maggie McHugh, MS, RD, CDN

Yuck!

What is that?

I don’t want it!

How did vegetables get such a bad reputation with kids? Is it because they are slimy, not tasty, or green? Unfortunately, the vegetable food group is the least liked by kids, and yet they are one of the most healthful of the food groups in your child's diet. Here are some tips to help boost your child’s vegetable intake.

1. Add chopped tomatoes (fresh) or diced tomatoes (canned) to tomato sauce for a zesty spaghetti meal.

2. Add pureed cauliflower to mashed potatoes.

3. Have tomato soup for lunch.

4. Use a cheese grater and shred zucchini to meatloaf or casseroles.

5. Add shredded carrots when making breads or muffins.

6. Combine extra vegetables to homemade soups or add frozen mixed vegetables to canned soups or Spaghetti-O’s.

7. Make sweet potato or baked potato fries and add spices to add a tasty flavor.

8. Have bean burritos or add beans to rice… beans are vegetables too!

9. Make a vegetable pizza…have the kids add their own vegetable toppings.

10. Puree potatoes and add to gravies, stews, or soups to thicken.

11. Add eggplant to meatballs instead of breadcrumbs.

Having vegetables washed, prepared, and available in the fridge can boost intake, too. Have a prepared yogurt or vegetable dip ready for a quick and healthy snack. Kids may also like Tater Tots, Potato Smiles (McCain) or V-8 Juice. They now have a fruit version and the first ingredient is carrot juice.

As always, get your child involved with meal preparation, and choosing their own vegetables. Keep in mind there is a division of responsibility…as a parent, your job is to provide the vegetables and your child determines how much she will eat. Remember, be a role model and eat your vegetables, too. They might just follow your lead.

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For more great tips from Maggie on keeping your family nutritionally on their toes, click here.

Maggie McHugh, MS, RD, CDN is a local Registered Dietitian and co-founder of Eating for You (and baby too), Inc. She can be contacted at (585) 271-6310 or www.eating-for-you.com. To ask Maggie nutrition questions, visit the Ask Maggie page of her web site.