Mealtimes are as different across the country as, well, families. Each family approaches mealtime in a way that works for their particular situation. Some choose a buffet style option where family members fill their plates at the stove top or counter and then sit down at the table. Others choose a family style option where serving bowls or plates are passed around the table, each family member taking a portion of his or her choosing. And then there are other families, typically with smaller children involved, where Mom decides what goes on the plate and how much.
Regardless of which mealtime style your family chooses, I think many moms would agree that children and teens are probably not getting as many veggies as they should for their bodies. These vegetables carry important nutrients that are essential for growth and development, as well as antioxidants which protect the cells and help to prevent illness and even disease. So what’s a mom to do?
One option would be, if you have children that are younger than teenagers, to move away from either the buffet style or family style option and make their plates instead. This will help to ensure that every item on that evening’s menu is at least represented on each plate and in correct proportion.
Even if kids do place the vegetables on their plates, they tend to over emphasize the entrée, leaving little room for anything else. This means that kids are not only missing out on crucial vitamins, but they are probably taking in more calories than they should because they are eating more of the entrée in order to feel full.
If children are used to “doing it themselves” you might tell them that you were creating too many dirty dishes the other way, or that they can earn back the right to make their own plates once you’re confident they are on a better track. You might ask them to have a hand in the meal planning and preparation to achieve better cooperation.
Another idea might be to set out fresh, crisp vegetables with an organic dip or hummus 15 minutes prior to the meal (no bread please). If you have an eat-in kitchen, the family can be munching away on their “appetizer” while you finish the final preparations of the meal. If your dining area is separate, you might consider doing a family style set up, but only the “appetizer” gets passed around first and the main entrée and other sides are passed around once everyone has had a chance to get their fill of vegetables.
Finally, if you have little ones, consider making fun characters or shapes with the vegetables. Who remembers “ants on a log”? If you’re a little creative (Pinterest anyone?) you can turn even the pickiest little eater into a veggie virtuoso!
These are just some ideas I came up with over the course of the years. You probably have some great ideas too. Please feel free to share what you do to get your kids their fill of veggies.
To your health and happiness,
Green Mom
great ideas!!! We steam pot fulls of broccoli and leave it on the table its amazing how many of my kids will graze on this and not think twice about it!! Love your blog!
Thank you so much for the comment. Have you ever noticed that food kids MOST like is yellow or brown?? Chicken nuggets, macaroni and cheese, french fries. It’s hard to get colorful foods in kids sometimes. So glad your kids love steamed broccoli. Come back and visit!!
Have you read “French Kids Eat Everything” by Karen Le Billon? It’s my favorite book about getting kids to eat healthy foods and develop healthy eating habits. I wrote a blog post about it and about my family’s healthy eating philosophy. Check it out if you have a chance! http://www.wheatlessrochelle.com/2013/01/our-familys-food-philosophy/
I haven’t read that before. Will be sure to check it out!! It amazes me how many American kids think french fries are vegetables!!
These are great ideas Penny! One idea that works in our house (my kids are 6.5 and 9): I make sure their veggies are prepared first and serve them while I finish up the entree. This is perfect for us for many reasons. 1. beause my boys are still young, they love to goof around and be silly at the table. Often times I am out of patience at that time of day. I get frustrated and just want them to eat! But, if I’m in the kitchen finishing up the entree while they eat their veggies, they can be silly and I can avoid the fight. 2. I try to “miraculously time” the completion of the entree prep right about the time they are one or two bites away from being done with their veggies. Isn’t that a miracle!? 3. No matter how much entree they’ve eaten, I know they have had several servings of veggies already!
Just a few ideas that work for us!
Vicky
http://www.thepursuitofnormal.blogspot.com
p.s. Thanks for the comment and kind words of encouragement on my blog!
I love the hummous idea…I’ve just realised I’ve never given my toddler it before and he loves raw veg so might venture at actually dipping it in!! Might get some today – thanks
You’re welcome. I remember the first time I heard of hummus, my co-worker in the next office was eating it. When she said she was eating hummus, I was like “hum – what?” LOL. Then she told me what it was and I was like “no way will I ever eat THAT”. But then of course I tried it and I was hooked. It’s so good for you, very tasty, lots of protein. Hope your toddler LOVES it!! Thanks for the comment!