Source: Ingrid Adams, UK assistant extension professor for nutrition and weight management

“Ewww, not broccoli!” or “I’m not eating those carrots!” are common phrases echoed by many children at mealtimes, but it doesn’t have to be this way. Parents can do several things to get children to eat and enjoy a variety of fruits and vegetables.

Fruits and vegetables are important sources of fiber and many vitamins children need for their health, growth and development. The U.S. Department of Agriculture’s MyPlate is a guideline for how to eat healthy. MyPlate suggests vegetables and fruits comprise half of a typical meal. Children develop food preferences at an early age so the earlier and more often children eat vegetables, the better.

Many children claim they do not like certain vegetables when they’ve never tasted them. Make sure your children taste a particular vegetable before they decide not to like it. Sometimes children don’t like the way a vegetable is prepared, which causes them to believe they don’t like a vegetable. If your children don’t like a cooked vegetable, try offering it raw or mixed with other foods and vice versa. You can set a good example for your children by consuming more vegetables and fruits yourself, especially during family mealtimes when children are watching you.

Parents should make sure children have ready access to fruits and vegetables. Make sure vegetables of some form are offered at every meal. Offering a variety of vegetables at mealtime will allow children to pick the one they like. Pre-washing and keeping small bags of vegetables in the refrigerator allow the child to easily access and eat vegetables as snacks.

Children are more likely to try things that they’ve helped prepare. Growing a garden, letting your child help you cook and visiting a farmers market or grocery store and allowing them to select the vegetables are good ways to get children to eat vegetables.

Remember that serving sizes for children are smaller than adult serving sizes. A general guideline is one serving equals one tablespoon of a vegetable for each year of the child’s age. Also remember that children are individuals and vary in how much they eat and what they like.

If your child still refuses a particular vegetable, keep trying. Children tend to fear new foods, and many times it will take them eight to 10 tries before they are ready to taste the vegetable. It may take them even longer to decide they like it.

Vegetables should be offered in a relaxed environment. Forcing, threatening, punishing or offering a reward for eating vegetables have proven to be unsuccessful strategies to get children to eat and like vegetables.

For more information on healthy eating, contact the Clinton County Cooperative Extension Service.

Educational programs of the Cooperative Extension Service serve all people regardless of race, color, sex, religion, disability or national origin.

A Night with the Clinton County Homemakers

A Night with Clinton County Homemakers- We’re trying something new!! Join us for a more developed Homemaker meeting-complete with recreation, educational lesson, craft, etc. The Homemakers Council will provide food for this month as well. The Green Cleaning Lesson will be taught by Jane Shoemaker and Eli Mackewich will be leading the craft. A great night of learning, fellowship, and fun!!! You do not have to be a Homemaker member to attend. To help us prepare for supplies, please call 387-5404 by March 12th to confirm your participation.