Does your kid love their veggies or do they put up a big fight when you serve them? We all know that there are health benefits of vegetables for kids, but sometimes we get worn out by the “fight.”
So often, as parents, we are focused on raising “well-rounded” kids who can do well in school, play a musical instrument, be a star on the football team, etc. These can all be great things, of course. But often we find ourselves running from place to place, trying to keep up with all the things, and letting our family’s health fall on the back burner. Sometimes good nutrition falls by the wayside.
We often forget that we need to pass down the “skill” of healthy food preparation and eating!
Why Vegetables for Kids Matter
Teaching and modeling good nutrition for our kids can and should be simple! I do believe the best place to start is just to try to get more plants in our diet – fruits, vegetables, whole grains, nuts and seeds!
The health benefits of vegetables for kids span from healthy weight to disease prevention to healthier skin. And these benefits apply to all ages — from toddlers to seniors!
Higher intake of vegetables and fruits have been shown to decrease risk of:
- Cardiovascular disease
- Certain cancers
- Diabetes
- Obesity
- Hypertension
- Stroke
The consumption of fruits and vegetables has also been linked to better mental health in kids!
Types of Vegetables
According to the USDA, vegetables can be divided into five sub-types:
- Dark green
- Red & orange
- Beans, peas & lentils
- Starchy vegetables
- “Other” vegetables
Examples of popular vegetables for kids by type
Sometimes the way a plant is categorized botanically is different than the way we categorize them for the sake of diet and nutrition purposes. For example, tomatoes are technically a fruit, but for the sake of nutrition we categorize them as a vegetable.
Below are examples of vegetables that are kid-friendly and ideas of how to prepare them in such a way that your kids will love!
1. Dark green
Though many kids are scared of the green vegetables, they are so packed with nutrition that even a small amount will flood their little bodies with nutrients! Examples of dark green vegetables are cilantro, collard greens, kale, basil, broccoli, spinach, romaine lettuce and many more.
Kid-friendly choices:
- Spinach: You can try sauteeing spinach, chopping finely and adding to a spaghetti sauce, or adding to a fruit smoothie.
- Basil: The main ingredient of most pesto is basil! This is delicious added to pasta for a quick meal.
- Kale: You wouldn’t think this would be kid-friendly, but tossing kale with a little bit of olive or avocado oil and salt and making kale “chips” has always been my kids’ favorite!
2. Red & orange
These vegetables are typically great sources of beta-carotene and vitamin A. There are also some very kid-friendly vegetables in this group!
- Pumpkin: This is an easy one to get kids to eat, because some delicious breakfast and snack foods can incorporate this healthy food! And don’t be afraid to try pumpkin muffins or pumpkin energy balls all year round — not just in the fall!
- Carrots: Kids love carrots because they have that crunch when eaten raw, and that sweetness when eaten cooked! Save time by buying the baby carrots so there’s no prep work involved. These are great paired with a healthy dip such as hummus.
- Sweet potato: These are served on repeat in my house! So full of Vitamin A, C and fiber, these are not only healthy but delicious whether served cubed and roasted, cut into fries and roasted or even microwave-cooked for a quick and easy method. Add some cinnamon for an added flavor that brings out the sweetness!
3. Beans, peas & lentils
This is a group of “vegetables” that often gets overlooked, but should not be! These little powerhouses of nutrition are full of gut microbiome loving fiber! If your kid struggles with digestive issues like constipation, find a way to serve these that your kids loves, because they will love your kid back!
- Black beans: These are so versatile, as they can be a topping on your kids taco or quesadilla, made into a simple bean burger patty or added to a chili!
- Brown lentils: Believe it or not, lentils are one of the most nutritious foods on the planet! They also tend to be tolerated better than beans. You can serve these as a side dish, or make a lentil chili. They can also be made into “meatballs,” which might be received well by kids if they are served over pasta!
- Chickpeas: Kids love chickpeas in the form of hummus! It’s a delicious and filling dip for raw veggies.
4. Starchy vegetables
These are probably the easiest vegetables for kids to eat and enjoy! The key here is to be sure they are prepared in a healthy way, so your child reaps the health benefits of the food without all the extra “junk!” Skip the potato chips and make a whole potato or roasted potatoes (yum!).
- White potatoes: There are various types of white potatoes, such as russet or yukon gold potatoes. Some kids might enjoy these very simply cooked whole with some favorite toppings or made into mashed potatoes. Others might prefer that they are tossed with or sprayed lightly with avocado oil and seasoned and roasted to mimic fries.
- Corn: Add corn to a chili, serve on the cob or serve as a side.
- Green lima beans: Many kids like the mild flavor of this starchy vegetable, and they make a great side dish!
5. “Other” vegetables
This is a large group that encompasses many vegetables, from green beans to alfalfa sprouts. Here are the top 3 my kids have enjoyed:
- Cauliflower: This is a vegetable my kids have eaten without knowing they ate it! You can easily “hide” this in a smoothie and they will never know. Shhh!
- Zucchini: We like zucchini roasted in the oven, but we also have loved zucchini in muffins or zucchini bread, as it has a very mild flavor!
- Brussels sprouts: Kids can love Brussels sprouts when prepared well! Cut in half and toss with olive oil and salt, then roast in the oven.
The best way to incorporate vegetables for kids is to eat them yourself, and model enjoyment! This means that as the mom, you find ways that you enjoy them! This excitement will most likely encourage your kids to love them…one day!
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