Vegetables – Introduce or Hide?

Has your dinner table turned into a battle ground? Are you tired of every meal turning into an argument about whether or not your child will eat their vegetables? Take comfort in the knowledge that you aren't alone. Based on the parents we meet, media reports and the number of books available on the subject this dinnertime ritual is a common occurrence for most families.We know that vegetables are an important part of our diet. They provide lots of vitamins, minerals and fiber without a lot of calories. We also know they are the least favorite food group for many of us. In an effort to increase servings, a recent trend is to 'hide' pureed vegetables in family-favorite dishes. This is one way to get kids (and some adults) to eat vegetables and avoid dinnertime arguments. But this practice also makes us struggle with the following questions: Does it count if your kids don't know they're eating vegetables? Can you 'hide' vegetables in food forever? Will your children ever learn to like vegetables if they don't have to taste them?Hiding the vegetables in foods does result in children getting the vitamins and minerals found in the vegetables but they may be missing out on some of the fiber (think fruit or vegetable juice versus eating the whole fruit or vegetable). They also lose the smells and textures, important parts of development. As children get older and eat more meals away from home (school, friends, dining out) there will be fewer meals with the 'hidden' vegetables which may result in fewer important nutrients. And finally, working with a combination of children and adults, it's been our 'unscientific' finding that it doesn't get easier to introduce vegetables as we get older. We work with many adults that tell us they don't like vegetables because they never had to eat them as children.This doesn't mean that the trend toward 'hiding' vegetables can't play a role in providing balanced nutrition. If you have a picky eater that regularly refuses to eat their vegetables why not do a combination of 'introducing and hiding'. That way you'll cover any gaps in nutrition and provide your child with the opportunity to try vegetables. This way they will get the best of both worlds and you can relax.Here are a few things you can do to introduce your children to vegetables without turning dinnertime into a battle:

• Lead by example. It's important that you eat vegetables. 'Do as I say, not as I do" doesn't work with kids. They model the behaviors of their parents. Try a food that's new for the whole family and let your kids know what you think – is it a new favorite or one you'll need to keep trying.
• Get everyone involved. Let the kids help with the selection, preparation & cooking. Studies have shown that children are more willing to try foods if they are involved in the process.
• Make vegetables the first course. Vegetables cook quickly so it's easy to have them ready & serve them while you wait for the rest of dinner to cook. Really hungry kids might find they like vegetables more than they thought.
• Consider your kid's taste buds. Children have more taste buds than adults so they are more sensitive to food flavors. Sweet and salty are their preferred flavors which may explain why bitter tasting vegetables can be a challenge. Seasonings added to vegetables can reduce the bitter taste – try adding a little salt and pepper, light margarine or shredded low-fat cheese to hot vegetables. Spray hot or cold veggies with a few pumps of spray salad dressing or add a little balsamic vinegar or low-sodium soy sauce. Start out with naturally sweet vegetables, like red or yellow peppers, baby carrots and sugar snap peas. Offer a low-fat salad dressing or hummus for dipping.
• Be flexible. When a child refuses a food, be encouraging. Let them know how much you enjoy it (they may feel like they are missing out on something special). Likes and dislikes change quickly. Don't make a big deal out of these behaviors and they may outgrow them sooner.
• Try, try again. Kids may need up to 10 "tries" before they learn to like a food. The more times you offer a food, the more likely they are to eat it. Be patient but keep trying.

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