11 tips on getting kids ( or even yourself! ) to eat their veggies

It's no secret that kids just don't love veggies- and a lot of adults too. Maybe it's their taste buds, maybe it's because we gave them fruit first as babies, who knows? But the common trend is there- kids just aren't big fans. As parents we know how important veggies are for our children- they're the highest nutrient containing foods that they can eat. They contain magnesium, phosphorus, calcium, iron, potassium, you name it! All the best things on Earth that are essential for the health and growth development of our children. As a mom of 3, I know how tough it can be so here are my best tips that have worked with my own family!!

CONTROLLED CHOICES. Do you want carrots or cucumbers? Do you want Broccoli or green beans? It doesn't matter to you which one they choose because at the end of the day it's still a serving of veggies right?! But to them this approach makes them feel like they have control and they're more likely to eat it because it was THEIR idea and their choice.

HAVE THEM MAKE THEIR OWN PLATE. If your kids are older you can use measuring cups as scoops so at least they're getting a 1/2 c of veggies! Again, this gives the power to the child and they're more likely to eat it without fighting you because this is the portion they took.

GATEWAY FOODS! Combine new foods with foods they already like. For example, kids love mac and cheese right? Broccoli goes great in it! Or you want them to try kiwis? Then make a fruit plate with fruits they already like and add mango to it.

FAMILY STYLE DINING. This is a common theme among preschools and for good reason. When you pass the dishes of foods along to each other instead of just serving their plate up for them, they feel more empowered. Also, they follow the lead of the person before them. If Gabe got veggies, Molly will imitate his behavior and also serve herself veggies.

BUY SMARTER SNACKS. They can't eat a ton of junk if you don't buy a ton of junk right? So make sure you stock your fridge with fruits and veggies that they enjoy and set those out for them after school. Don't buy things they definitely won't eat- that's just a recipe for food waste!

DON'T FORCE IT. Set clear boundaries and expectations, but be careful not to pair healthy food with yelling and negativity. Example: You have to eat your veggies and you're not getting up from the table until you do. I AM NOT A BETTER PARENT THAN YOU- I have said these things to my children before. And I've learned from my mistakes. I use the other tactics. I let them choose their veggie. I have them take a "no thank you" bite of whatever veggie I have prepared for dinner. If they hate it- they're welcome to choose a different one from the fridge. They know that they're expected to eat that one though. Here's what happens when you make dinnertime a center of stress: They hate veggies even more than they did before. Because you may have made them eat their veggies as little kids because they were punished if they didn't- but your reach only goes so far. What happens when they become adults and deliberately avoid vegetables because now they face no consequence. I know that's what happened to a lot of kids and adults who were brought up in the " fine then you can eat it for breakfast" era. Instead we talk about the benefits of the vegetable or what it does in your body. Not sure? Look it up. Did you know that carrots contain (beta carotene) Vitamin A which helps you see better at night?

SERVE THEM VEGGIES FIRST. It's when they're the most hungry.

LEAD BY EXAMPLE. You heard me. Eat your veggies too and find ways that you enjoy them.

MAKE A REWARD SYSTEM. Have the kids choose a new veggie to try at the grocery store. The kid who eats the most of it gets to pick the family movie Friday night. Or the kid who eats 5 servings a veggies this week gets to hit the target dollar spot and pick out anything they want. DO NOT reward them with junk food. That sends the opposite message. Junk food is a reward and healthy food is a punishment.

GARDEN OR COOK WITH THEM. Studies show that the more exposure children have to the growing or preparation of food the more likely they are to appreciate it, eat a wide variety of it, and try new foods.

SNEAK IT INTO FOOD. Ok this one is controversial and most of the time I don't hide veggies. I like my kids to know what they're eating and that it really isn't that bad! But for my 6 year old who won't eat zucchini bread because zucchini is in there somewhere- sometimes you just gotta sneak em in while your kids taste buds adjust. Spinach in smoothies, cauliflower rice in taco meat or pureed veggies in spaghetti sauce. However you have to do it, just do it!!

The possibilities are endless when making a healthy kids smoothie!! This is also helpful for kids that have problems with texture of fruits and veggies!

Here's to incorporating more nutrients in our children's diets. I know it can be a bit of a hassle to change old ways or challenge picky eaters- but it's worth it! get creative, use these tactics and stick to your guns!