Sneaky Veggies for Picky Eaters

It is important for everyone to get enough vegetables in their diet, but it can be extra hard to make sure picky eaters eat their veggies. Vegetables are an important part of the diet because they have vitamins, minerals, and fiber. There are five groups of vegetables: dark-green, red and orange, starchy, beans and peas, and other vegetables. Choosing different kinds of vegetables is important because each vegetable has different vitamins and minerals. Here, we will talk about two groups, why they are good for you, and how you can “sneak” them into meals for your picky eaters. 

Red and Orange Vegetables

Examples – butternut squash, carrots, sweet potatoes, and tomatoes

Nutrients – Vegetables in this group are typically high in beta carotene (Vitamin A) and Vitamin C.

• Beta carotene from red and orange vegetables turns into Vitamin A in the body after it is eaten.  Vitamin A is necessary for eye and skin health. 
• Vitamin C is necessary for wound healing, boosting your immune system, mouth and gum health, and skin health. 

Dark-Green Vegetables

Examples – broccoli, collard greens, kale, romaine lettuce, and spinach

Nutrients – Dark leafy greens are typically high in Vitamin K and folate.

• Vitamin K is important for protecting your bones and for heart health. 
• Folate is a B vitamin that is necessary for creating DNA and new cells. 

How many servings of vegetables should your child eat?

The recommended amount of vegetables to eat depends on your age, sex, and level of physical activity. 

• Children ages 4-8 need to eat 1 ½ cups of veggies per day. 
• Girls ages 9-13 need to eat 2 cups of veggies per day.
• Boys ages 9-13 need to eat 2 ½ cups of veggies per day.

For recommendations on vegetable groups, visit www.choosemyplate.gov/eathealthy/vegetables. 

How to get picky eaters to eat their veggies

There are many ways to introduce new foods to your child. Children copy what their parents do so it is important to eat the foods that you would like your child to eat. Here are a few more ideas to help your child accept new vegetables. 

• Involve them in food preparation. When shopping, ask your kids to pick out a new vegetable to try. Use veggies to create fun snacks together. Ask them to do simple steps like washing or plating the vegetables. 
• Have veggies at every meal and prepare them in different ways. It can take several introductions to a new food before it is accepted. Sometimes children, like adults, have texture preferences. Try offering veggies raw, roasted, mashed, or sautéed! 
• Add veggies to their favorite foods. Cut veggies into small pieces and “sneak” them into dishes your kids already like. You can also serve the new vegetable with one your picky eater already enjoys. It is ok to start with a small amount of the new veggie and introduce larger servings over time. 

Recipe

Chicken Broccoli Shells & Cheese is a great recipe for introducing broccoli or another vegetable of your choosing. Here’s how to make this kid-friendly dish in just 30 minutes and 4 easy steps.

Ingredients

• 8 oz pasta shells (3 cups dried)
• 2 Tbsp canola oil
• 1 lb boneless, skinless chicken breasts, diced
• 1 (16 oz) bag frozen broccoli florets
• 1/4 cup all-purpose flour
• 1 cup 1% low-fat milk
• 1 cup unsalted chicken broth
• 1 tsp garlic powder
• 1 tsp black pepper
• 2 cups reduced-fat shredded cheddar cheese

Preparation

1. Prepare pasta according to package directions. Drain & set aside.
2. In a large deep skillet, heat oil over medium-high. Add chicken & cook 5-7 minutes. Add broccoli & cook another 5-7 minutes until chicken is cooked throughout & broccoli is warm.
3. Remove chicken & broccoli from skillet, leaving behind cooking liquid. Set aside.
4. Return skillet to stove, reducing heat to medium. Add flour & stir continuously for 1 minute. Slowly add milk, broth, garlic powder & pepper to skillet. Cook 8-10 minutes or until sauce is thick & bubbly, stirring occasionally. Stir in cheese until melted. Add pasta, chicken & broccoli to skillet. Stir to combine.

Keep in mind that it is normal for children to have food preferences. They may not accept every new vegetable you introduce and that is ok! Continue to offer a variety of vegetables and they may find new favorites.