You may have the best of intentions for upping your child’s veg intake, but it isn’t always easy to get children to eat their greens. Researchers have tested several methods to find out what helps and hampers children’s veg intake. Here are my five top tips for getting your child to eat their greens:
Many parents assume that their child dislikes a vegetable if they refuse to eat it after two or three offerings, but it can take up to 15-20 ‘exposures’ to an unfamiliar or disliked food before a child is willing even to put it in their mouth. Repeated exposure to a particular vegetable increases your child’s familiarity with it, and therefore reduces the fear factor. Repeated tasting eventually leads to acceptance and liking. So if your child doesn’t seem to like a vegetable, or flatly refuses to try it, offer a small amount of it everyday for 20 days in a row.
Be a model for your child
An important part of a child’s willingness to try a new vegetable is learning that it is safe to eat. Research has shown that one of the best strategies to get your child to eat a particular vegetable is to eat it in front of your child, and with your child. Cut a vegetable into two small pieces; eat your piece and say how delicious it is, then ask your child to try their piece.
Incentivise your child with a non-food reward
If your child is very reluctant to try a new vegetable, you can offer them a non-food reward as an incentive. Simple praise works well for many children, as do more tangible rewards such as star charts, stickers, or badges. You could also give your child a token each time he or she tries the food, and once they have earned a certain number they win a non-food prize (e.g. a game, toy, outing, or colouring book).
Never reward food with food
It is tempting to bribe your child to eat a disliked food by offering them their favourite food as a reward – e.g. “If you eat your broccoli you can have ice-cream for dessert”. But while this might work the first couple of times, research has shown that this is not a good strategy in the long run. It tends to increase a child’s dislike for the problem food, but also increases their liking for the reward food, which tends to be high in sugar and fat.
Don’t pressure your child to eat
Pressuring a child to eat something they don’t like, or to eat more than they want to, is not a fruitful endeavour. It can result in your child disliking the problem food even more and, if pressure is excessive, it can even lead to food aversion. Pressuring a child to eat can take many forms, such as coaxing (“just eat one more piece”), punishment (“if you don’t finish your beans you won’t be going to the playground”), emotional blackmail (“mummy/daddy will be upset if you don’t finish your broccoli”), and rules (“you’re not allowed to leave the table until you have finished your carrots”). Never try to force-feed your child.