Sneaking Veggies Into Kid-Friendly Meals

If your child is a picky eater, you're not alone. In fact, most toddlers go through phases of extremely picky eating. Many children continue the phase for years to come. However, you can take steps to improve your child's relationship with food. When all else fails, you can always sneak veggies into food with many easy recipes.

Why your kids need vegetables (and how much they need)

Vegetables are packed with minerals and vitamins that your child needs to grow healthy and strong. A diet high in fruits and vegetables is associated with lower rates of obesity and other diseases and can help build a strong immune system, too.

The USDA recommends that kids eat daily:

1 to 1 1/2 cup of vegetables between ages 2 to 3
1 1/2 to 2 1/2 cups of vegetables between ages 4 to 8
1 1/2 to 3 cups of vegetables for girls between ages 9 to 13
2 to 3 1/2 cups of vegetables for boys between ages 9 to 13
2 ½ to 3 1/2 cups of vegetables for girls between ages 14 to 18
2 ½ to 4 cups of vegetables for boys between ages 14 to 18

It's also important to note that "1 cup" of vegetables means 1 cup of vegetable juice, raw veggies or cooked vegetables, or 2 cups of uncooked salad greens.

Tips to improve your child's relationship with veggies

For babies:

Most vegetables have a bitter or earthy taste, so it's normal for infants used to sweet formula or breast milk to dislike them at first. Pureed veggies are the best way to get your baby used to the taste.

Introduce one single ingredient food to your infant at a time, and then wait three to five days before introducing a new food. This way, your baby can get used to the taste and texture of each food before moving onto the next one, and you can be sure your baby isn't allergic.
An infant's facial reactions aren't always the best way to judge whether they like a food. Instead, pay attention to if they seem interested in continuing to eat. If your baby leans toward the spoon or opens their mouth, they probably like the food.
Expose your infant to a new food by letting them smell, lick and touch it. Remember, this is all new to the baby, so let them explore food and eating.

For toddlers:

Toddlers can be picky, and some are apt to refuse foods they liked even a few months earlier. You can try to make veggies a part of your child's diet with these tips:

Don't bribe or bargain. Don't promise your child sweets or other treats if they eat their veggies. This strategy can create a power struggle that often leads to failure.
Don't give in. Kids may want to eat only one food—such as chicken nuggets or macaroni and cheese. Don't give in. Keep serving your toddler a variety of healthy foods, including vegetables, so she learns to try new foods when she's hungry.
Don't give up. Keep offering vegetables. org says it may take 10 tries before your child is willing to accept a new vegetable. Try cooking vegetables in different ways. If your child hates steamed broccoli, try roasting it.

For older kids:

Set a good example. Eat more vegetables yourself so your child sees you modeling the behavior.
Get kids involved in grocery shopping. If kids can help pick out a new vegetable, they may be more willing to try it. Instead of the usual corn, broccoli, green beans and green peas, let them pick out and try asparagus, mini bell peppers, winter squash, mushrooms and jicama.
Serve vegetables in fun ways. Serve raw vegetables with dips or hummus, or mix up a spicy salsa that your kids can enjoy with their corn chips. Make a savory waffle with cauliflower, green onions and Parmesan cheese. Making a veggie flatbread topped with roasted veggies is another great way to get your kids to try vegetables in a new way.
Try growing a small vegetable garden. When kids are responsible for growing the vegetables themselves, they might be more willing to enjoy the fruits of their labor.

When all else fails, sneak veggies into food

There are hundreds of great ways to sneak vegetables into food. The internet is full of recipes, and your local library probably has several cookbooks on the topic. In general, just think about foods your kids like, and then add vegetables to them. Try:

Adding fresh kale or other greens to a fruit smoothie
Adding shredded carrots and chopped mushrooms to lasagna or mac and cheese
Blending pumpkin puree into hummus for a sweet and tasty dip
Drizzling, vegetables such as summer squash, with pizza sauce or cheese sauce
Mixing finely chopped cauliflower into mashed potatoes
Roasting sweet potatoes or butternut squash and topping with brown sugar and nuts
Using shredded zucchini as noodles covered in tomato sauce

Your Cook Children's pediatrician will have more great advice on how to get the pickiest eaters to broaden their diet.

Worried about your child's nutrition? Cook Children's pediatricians are happy to help. Find a provider near you.