10 ways to sneak veggies into meal times

Being a parent of a picky eater can be tough. In the beginning, you try your hardest to get your kids to eat all their food (especially the veggies) because the nutrients will do them some good. But after all that persuading, pleading and even wrestling, even the most determined parent can get a little tired.

So we’ve teamed up with senior dietician, Izabela Kerner, to combat this problem. Here are our 10 sneaky ways to get your kids to enjoy their veggies without them even knowing it!

1. The try-a-bit-of-everything strategy

Instead of allowing your child to pick and choose at the dishes at the dinner table, try scooping small portions of each dish onto his plate before mealtime. Izabela says, "it is important to expose children to a variety of foods from each food group to meet their needs." This strategy also makes it easier for you to encourage him to try a bit of everything and not turn into your kids into fussy eaters.

2. Divide and conquer

Most kids just assume all green, leafy-looking foods taste terrible. So don’t bring out the broccoli, spinach or celery just yet! Trick them into trying veggies by first introducing the milder and sweeter tasting veggies like cauliflower, potato and baby carrots. Once they’ve warmed up to the idea of eating veggies, bring out the green stuff!

3. Go shopping!

Take your kids grocery shopping the next time you need to stock up on fresh food. This way, children can choose what kind of meals they would like to have so you can be assured that there’ll be no disappointed faces during mealtimes! The supermarket is also a fun place for kids to explore the rows of colourful vegetables and fruit, and get excited at live prawns and crabs on display.

4. Visit Singapore’s very own farmers’ market

Another fascinating place to visit is the Loewen Gardens Farmers’ Market. Yes, Singapore does have its very own farmers’ market! Popular with expats living here, the Farmers’ Market was created to capture a piece of their home and the simple pleasure of people chatting about food and being passionate about produce.

"We aim to create a food hub," says Jane, the creator of the Farmers’ Market, "where customers can shop, enjoy great products, eat and learn more about the things they and their families consume." So make this the destination of your next family outing and drool over the displays of gourmet meats, wines, organic vegetables, cheeses, breads, and homemade baked goods. You can also pop in for cooking demonstrations and a wine talk in The Pantry Cooking School nearby.

Loewen Gardens Farmers’ Market
75E Loewen Road
8.30am - 2.00pm
Usually held on Saturdays
(check their website before going down)

5. Make up a story

Unlike adults, kids are not lured by the promise of antioxidants and the health benefits of vegetables. Izabela suggests using your kids’ favourite cartoon characters or heroes when explaining to your kids about the importance of veggies to their growth and development.

If Popeye and his can of spinach is the best you can come up with, try books like The Very Hungry Caterpillar and the Amelia Bedelia series. The delicious pictures, presentation and descriptions of the food will make your kids unknowingly crave for fruits and veggies! Check out these 10 terrific titlesfor more yummy children’s books.

6. Have your veggies and eat them too

Why bother trying to get your kids to enjoy vegetables if you don’t even eat them? It has been known that children pick up their parents’ behaviours, whether good or bad. So now you have no choice but to adopt the habit yourself! The next time you have a meal with the family, pile on the veggies and look as though you’re enjoying them (even if you don’t). Well, at least it’s good for you!

7. Master the art of camouflage

Sometimes it’s just better not to tell your kids they’re eating vegetables. Trust us, simply hide the veggies in their favourite foods and they won’t know any better. Izabela recommends camouflaging veggies by chopping up and mixing vegetablesinto pasta sauces, lasagne, casseroles, soup, chilli and omelettes. Try adding veggie toppings to pizzas or give your kids chopped veggies with a dip to munch on as a study snack to help them concentrate better.

8. Mix it up

Even if your kid hates boiled carrots, he might love grilled carrots smothered in barbeque sauce. Vary your style of cooking to expose your children to the different flavours of vegetables. Let’s look at the humble corn for instance. You can butter it up and bake it, throw a handful of corn kernels in your Fried Rice or Shepherd’s Pie or make a delicious Roasted Corn Soup.

9. Share your kitchen space

Cooking with the kids may sound like a disaster waiting to happen, but hear us out! Involving them in preparing their meal will get them interested to try their creations. Start off with a simple dish like sushi. Prepare the fillings (corn, tomato, cucumber, tuna, crabmeat) beforehand and let your kids turn them into sushi rolls with rice and seaweed.

10. Keep trying!

This is the most important tip! Children's food preferences and food-intake patterns are shaped largely by the foods parents choose to make available to them and their persistence in presenting a food that initially is rejected. Remember, children's food likes and dislikes often change frequently so keep trying, you may be successful this time!

Written by

Felicia Chin

veggiesdietkids to eat vegetableseat veggieschildren and vegetables