Seriously, HOW did you get your kid to eat those greens?
Simple. Start from the beginning. Of course there are some kids that no matter what you give them they won’t have a taste for certain foods, but with the exception of kids with sensory issues, it’s the very rare exception that kids won’t eat a wide variety of foods if that’s what they’re used to. Adults who have an emphasis on nutrition in their own diets, and adults who are foodies or chefs most often have children who eat a wide range of foods including different kinds of vegetables (especially greens,) spices, whole grains, game meats, healthy fats, and even take herbs, fish oil, vitamins and other remedies without batting an eye. What’s so different about how we feed our kids? We give them a variety of foods from the start.
Call me a zealot but I say kids should get healthy and varied foods for as long as you can possibly manage it.
Children’s palates are a blank slate. They learn foods as they eat them. Now that said, some children do have an immediate dislike for certain textures or tastes. But even if your child rejects a food, try it again every few weeks, you’ll be surprised at how your child’s tastes change. I remember overhearing a mom say to a friend at the park “kids don’t like Chinese food.” The other mom said “What about Chinese kids?” Perfect.
A child who has never had white bread will be satisfied with whole grain. A child who hasn’t had food smothered in cheese won’t ask for mac and cheese for dinner. Oh, and by the way, dairy isn’t a nutrient, calcium is, vitamin D is, and your child will be fine if they don’t eat dairy on a regular basis for whatever reason, as long as they are getting enough calcium and vitamin D. But I digress.
Here are some tips to start your child off on the road to a diverse palate. And trust me, the earlier you start the better off you’ll be.
Generally avoid any food that is strictly sweet. Make sure there are other flavors: sour, bitter, salt, spicy, and umami. Example: Sweet potatoes? Add pureed chard, kale, and spinach. We actually added this to everything our son ate until he was off of pureed food. Oatmeal? Greens. Eggs? Greens. Chicken? Greens. All of it. Sometimes that and a bowl of greens. Not kidding.
Avoid the trap of “children need cake.” A mom actually said this to me when my son was under two. It sounds nuts but many (dare I say most?) parents feel it is depriving their children to not give them sugar when they’re little. It’s not. Now that doesn’t mean we can’t give kids sugar because there’s room for everything in a diverse diet, but truly they don’t need sugar and they don’t need to be taught that sugar = love.
Feed your child what you are eating (once they’re old enough) but that means YOU need to eat healthy food. Of course your child will eat pizza if you’re eating pizza. But a child raised on healthy food will also eat halibut with olive tapenade wrapped in organic prosciutto with a side of sautéed spinach.
Every meal can be served with a vegetable. Most meals with more than one. Including breakfast.
If you’re feeding packaged foods to your child, even from the health food store, read the label. If the food contains hydrogenated oil or corn syrup, see if you can find something without those things. If it has artificial colorings and flavorings, chemicals or preservatives, think twice. You want your child to be satisfied with the taste of real, whole food. Now that doesn’t mean that there is anything inherently terrible about processed food but while we are trying to train up taste buds, and while we do have control over what our kids do eat, that’s the time to pay more attention.
With every plate of food you prepare for your child (or yourself) ask yourself “Do I want to make this healthier?” And if the answer is yes, ask yourself how. And then do it. Only a few veggies? Add more. No protein? Add that. If a child starts with meals that are served with a hearty protein, several kinds of vegetables, some whole grain, and ideally at least a serving of greens, then that will become the norm.
Serve veggies first, when your child is hungry. We call it the appetizer. And although our son ate veggies with his meal when he was little, we got more in him when we started with a big bowl of some kind of veg while we’re getting dinner ready.
Add fresh herbs and spices to the foods you serve your child. From the beginning.
Breast feeding mamas- eat plenty of varied foods, especially those greens. If it causes your child digestive issues watch it but otherwise know that if you eat bitter veggies your child will more likely develop a taste for them.
If there is a food your child doesn’t like, mix it with something they do like to get them accustomed to it. Of course you don’t have to do this for everything…my son hated mushrooms when he was 2 and he hates them now at 18. He continues to make an effort to taste them a few times a year and now instead of gagging, he just says they make him “want to yak.”
Full disclosure I know this is a pain in the butt and you may very well not want to be ‘that parent’ but if you think nutrition is important, and you want your child to have a wide palate and enjoy all kinds of foods, trust me here, it’s worth it. You don’t have to get into a discussion about it with anyone if you don’t want to.
Yours in Health,
ETA: I read this post to my husband and he pointed out I should add that another healthy tip is to skip dessert as a regular part of meals. Just because you’re used to dessert, there is no reason to give it to children on a regular basis. Dinner can be complete, should be complete, without a sweet ending. How many adults wish they hadn’t developed that habit of wanting something sweet to eat at the end of a meal? Often when we have sweet we make it special and start the meal with it. We never wanted our kid to feel like he was eating just to get to something sweet.
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