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Sandra R. Cain
For
Better Living
Encourage your Children
to Eat More Vegetables
Believe it or not, it
is possible to raise kids who like eating a
wide
variety of vegetables.
The secret is to never bribe or threaten
them
about eating green or
orange things. Just follow as many of these
simple steps as you
can.
* *
*Enjoy a variety of
vegetables yourself*
The most important
thing that adults can do for children’s
eating is
to model healthy
habits. If you enjoy eating a wide variety
of foods,
including vegetables,
children will see that as the normal thing
to do.
There’s no need to make
a big deal about your enjoyment, just make
vegetables a tasty part
of every meal. If you eat vegetables, so
will
your children.
*Grow a vegetable
garden*
Most adults know that
the taste of freshly picked vegetables
cannot be
beat. Kids love to pick
and eat almost anything that they have grown
themselves. There is
more than one way to grow your own fresh
vegetables.
You could use a
container on the porch. If you have space,
dig up a
backyard plot. If you
can’t do this, take your children with you
to
the grocery store or
produce stand. Let them her you pick out the
vegetables to buy.
*Cut up vegetables for
meals and snacks*
Children usually like
the taste and texture of raw vegetables
better
than cooked ones. Serve
a small plate of bite sized vegetables at
every meal.
Try broccoli trees,
baby carrots, celery sticks, cucumber
slices,
sweet pepper pieces or
sugar snap pea pods. Add some low-fat Ranch
dip. Kids will
naturally get into a crunchy, healthy habit.
*Serve bright, colorful
vegetables*
Everyone eats with
their eyes first. Children and adults will
find
bright and colorful
vegetables more appealing. Overcooked, mushy
vegetables are likely
to turn everyone off. When cooking
vegetables,
keep them brightly
colored and crunchy in texture. The best way
to do
this is to steam or
microwave them for just a few minutes.
*Be adventurous with
vegetables*
When children see
vegetables as tasty and fun, they are much
more
likely to enjoy eating
them. Buy new items and try new recipes.
These
are some easy ways to
make nutrition fun for children. Need ideas
for
making vegetables more
adventurous in your kitchen? Visit
www.foodchamps.org
for recipes, games, coloring sheets and
more!
Source: N.C. Department
of Health and Human Services
Italian Mixed
Vegetables
1 package (24 ounces)
frozen California blend vegetables
¼ cup water
¼ cup reduced-fat
Italian salad dressing
¼ teaspoon salt
¼ teaspoon dried basil
1/8 teaspoon dried
oregano
In a large nonstick
skillet, bring vegetables and water to a
boil.
Cover and cook for 10
minutes or until vegetables are
crisp-tender. Uncover.
Cook and stir until
liquid is reduced. Add the salad dressing,
salt,
basil and oregano. Cook
and stir until heated through. Yield: 6
servings.
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