Want To Get Your Kid To Eat Veggies? Try This Hack...

If you've got a picky eater on your hands, these hacks can help you get vegetables into every meal.

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A balanced diet is essential for mental health and physical development. For kids, it’s important to get the necessary nutrients for their little bodies to function effectively, boosting the immune system and ensuring proper growth over time. Vegetables, a broad term that refers to the edible parts of plants, including leaves, roots, fruits, or seeds, are a good source of vitamins, minerals, and fiber, all crucial for a growing body. However, getting picky eaters of all ages to consume enough vegetables can be challenging. On Instagram and TikTok, parents can be seen sneaking veggies into their toddlers' dinners, in an attempt to help them reap the benefits of vegetables. Here's how to get your kids to eat their vegetables too, according to experts.Which meals are easiest to sneak veggies into?One of the easiest and most effective ways to sneak vegetables into meals is by incorporating them into drinks like smoothies, soups, and stews. Straining for juices has the downside of losing fiber, but if you can blend or purée veggies into other liquid forms, they are easy to mask and nutritious to consume. Wendi Bergin, mom of 7 and founder of Joyfully Prepared says, "Incorporating vegetables into family meals can sometimes be a challenge, but there are several heartwarming ways to do it without changing the dishes we all know and love. One of my favorite methods is gently blending beans into sauces and even baked goods—you'd be surprised how well pinto beans can hide in pasta sauce or brownies. Another approach I've found success with is mixing finely chopped vegetables into comforting dishes like meatloaf or meatballs."She has also tried mixing in nutrient-rich powder from freeze-dried vegetables. “These techniques not only nourish our loved ones but also preserve the familiar flavors that bring us together at the dinner table. With a little creativity, we can transform everyday meals into opportunities for better nutrition, all while keeping smiles on faces," adds Bergin.Which veggies are easiest to hide?Dr. Sotiria Everett, EdD, RD, CDN, CSSD, Clinical Assistant Professor at Stony Brook Medicine in New York, says, "There are many vegetables that work well as ingredients in meals, which can boost flavor and nutrition. I love adding chopped roasted red peppers or baby spinach into turkey meatballs or burgers. As we get into the fall season, butternut squash is a favorite vegetable for soups and stews—a family favorite in my household is butternut squash soup."Zucchini and other squash are great vegetables to add to frittatas, baked fritters, muffins, breads, and pies. Dr. Everett suggests adding chopped broccoli to pasta sauces for a nutrient boost.Cauliflower is another versatile vegetable that works well in various dishes. It can be mashed as a substitute for potatoes, puréed into creamy soups and sauces, or even finely grated and used as a rice alternative. The same is true for avocado (technically a fruit), which can be whipped and used in both sweet and savory dishes. Carrots are also excellent for adding a natural sweetness to meals and drinks without being noticed. Leafy greens, like kale and spinach, are perfect for smoothies, where fruit can mask their taste, or baked goods, like pasta sauces, casseroles, and brownies.Where can you find easy veggie-based recipes?Food blogs and websites like AllRecipes, Food Network, and Delish offer dedicated recipe sections where you can find recipes that sneak in vegetables without compromising taste. These platforms also provide user reviews to help you gauge the recipe's popularity and ease of preparation.Cookbooks focused on healthy eating or specifically on hiding vegetables in dishes, such as Jessica Seinfeld's "Deceptively Delicious," offer curated collections of recipes designed to appeal to kids and adults alike. Also, social media platforms like TikTok, Instagram, YouTube, and Pinterest are excellent resources for discovering creative recipes. By following hashtags such as #hiddenveggies or #sneakyvegetables, you can explore many innovative recipes shared by food enthusiasts and bloggers.YouTube channels like Tasty, Bon Appétit, and Ayesha Curry often feature recipes demonstrating techniques to provide nutritious and appealing meals for little eaters. Long-Term Health"I am not a fan of ‘sneaking’ vegetables into meals. Instead, talk to kids about the importance of eating vegetables and how they add flavor and nutrition to the daily diet," advises Dr. Everett.Toddlers and young children should start with small amounts of veggies and gradually increase as they get used to the flavors. Make meals fun and visually appealing by using colorful fruits and vegetables. Older children and teenagers should be able to grasp the need for nutritious meals, and they may even want to help with meal preparation. Let them choose recipes and help make them. Cooking will help them appreciate vegetables and realize how easy they are to incorporate. For adults, experiment with different cooking methods and flavor combinations. Don't be afraid to try new recipes and substitute missing ingredients with similar veggies you have on hand. Remember, the key to incorporating veggies into any meal is to make healthy eating enjoyable and simple. For more Parents news, make sure to sign up for our newsletter! Read the original article on Parents.

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