Hi, I'm Rachel.

I work with parents and teachers of children aged 0-14 around New Zealand.

Hidden veges or hidden sugar?

Hidden veges or hidden sugar?

Hidden veggies in a fruit bar?! Sounds like a great way to get veges in your kiddies doesn't it? Until you look a little harder and realise this product:

A. Has 10 different types of sugar
B. Is more than 1/4 sugar per bar
C. Only 14% of that tiny bar is spinach. Which equals 1.3 grams of spinach, which I estimate to be about quarter of a teaspoon, at the most.

Hardly an ideal way to get veggies into our kiddies! So how do you get kids eating veggies? Think of it as a long term plan - there is no short term fix. And remember it can take up to 20 tries to get kiddies used to tastes and textures so keep offering!

1. Be a good role model. Eat your veggies. Don't tell kids they're yuk, even if you think they are!
2. Eat as many meals as a family as possible.
3. Keep meals positive and fun. Make them about family time, catching up together after a long day.
4. Try the one bite rule. One bite, leave the rest on your plate.
5. Offer new foods away from meals times. This can take the pressure off kiddies to eat a big plate full of something a wee bit scary.
6. Get kiddies involved in food decisions, meal planning, cooking, prepping and gardening.
7. Don't just offer veggies at dinner. Offer them at other meals and snack times. Put their faves in their lunchboxes.
8. Keep veggies in the fruit bowl. Having them visible will increase the likelihood of getting your kids eating them.
9. Offer a wide variety of veggies in lots of different ways. Use sauces to dip in, cook them in butter and garlic, grate them, spiralize them, mash them, hide them, skewer them and offer them on the side in their natural state.
10. Offer them small amounts of 3 to 4 different veggies, at each meal. That way if they don't like one veggie they might eat the others.
11. Let them choose one or two veggies they don't have to eat and focus on them eating the others. We all have natural likes and dislikes, which is totally normal.

And remember to aim for 10+ serves of fruit and veges a day. A serve of fruit will fit easily in the palm of your kiddies hand. A serve of veggies is two hands cupped together.

 

This article is by Fast Feasts.

 

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