Pretty much all kids need to eat more vegetables.  The USDA estimates approximately 90% of all American kids are not getting the recommended levels of vegetables in their diet.  Vegetables are important because they are packed with fiber, vitamins, minerals and phtyonutrients that are essential for healthy bodies.


Here are my 5 top tips to get your kids to eat more veggies.


1. Add greens to your fruit smoothies. This probably is the best way to get some of the healthiest greens such as kale and spinach into their daily food.

My kids love smoothies and they love to guess what ingredients I’ve used. I always put in some KidzShake too, to make sure they get their multivitamins, digestive enzymes, omega-3s, and probiotics. If they don’t like the color green, add berries to disguise it.
2. Plant a vegetable garden with your child or just put a small cherry tomato plant in a pot in a sunny spot in the yard. When children become part of growing what they eat, I’ve learned that they tend to enjoy the preparation and eating of that food more.


3. Let your child help choose fresh vegetables when you’re shopping. Prepare meals together with your children. For example, younger children can wash and older children can chop vegetables for stir-fry, dishes and salads. The more they are involved, the more they enjoy eating the meal.


4. Set out a plate of raw or cooked vegetables before mealtime for your kids to snack on when they are at their hungriest. Keep a bowl of baby carrots in the refrigerator for a quick and handy snack, or put some kale chips on a plate. When kids are hungry, it might just surprise you what they put into their mouths. To increase their interest, add a healthy veggie dip like hummus or guacamole.


5. Disguise veggies in baked goods. This may seem odd, but it is especially good for the pickiest veggies eaters. You can pop veggies into sweets without anyone noticing!
Here’s a few examples:

Substitute white-bean puree for some of the butter in cookie recipes; bake a package of frozen spinach into brownie mix (tastes great!); add shredded zucchini or carrots to healthy muffins and breads; puree some carrots and squash in cakes; or mix pumpkin into pancake batter.  You can even add avocado, raw cauliflower, carrot or zucchini to a KidzShake smoothie.


And don’t forget PERSISTENCE. There is plenty of evidence to show that children will not try a new food until they have been exposed to the food up to 10 times. So keep it up and keep it fun!!


Yours in health,

Dr. Rach

Josh Lindsay

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