How to get your picky child to eat more vegetables (and get you to eat more too!)

USDA’s Recommendations

What is one serving size? ½ cup of cut up raw or cooked vegetables = 1 cup leafy greens = OR OR

Why are veggies important? Master copy Why are veggies important? Fiber Vegetables are rich in SOLUBLE fiber Soluble fiber helps lower cholesterol by binding bile acids and excreting it through waste Helps prevent cancer Keeps you full longer This way your child will have enough energy to concentrate and do well in school! Good for adults because it will keep your waist trim! Did you know? Pureed vegetables contain the same amount of fiber as whole, cooked vegetables.

Why are veggies important? Vitamins and Minerals Vegetables provide most vitamins and minerals needed by adults and children Vitamin A, B1, B2, B3, B6, B9, C, D, E and K are found in most vegetables. B12 is primarily found in animal products Vitamin D is normally found in animal products but can be found in mushrooms calcium, iodine, copper, magnesium, manganese, zinc, sodium, potassium, selenium and phosphorous are found in most vegetables.

Taste the colors of the rainbow!

How to get your picky eater to actually eat veggies Master copy How to get your picky eater to actually eat veggies Be encouraging! Change it up! Get them involved! Mix it in! (what they don’t know won’t hurt them) Make it look interesting! DO NOT FORCE YOUR CHILD TO EAT SOMETHING THEY DON’T LIKE Instead: Suggest they try at least one bite Use their heroes to help them out, “Spiderman loves broccoli, that’s why he’s so strong.” “Barbie has pretty skin because she eats her carrots.” Try: New recipes! A new recipe can help change their outlook on a boring vegetable. Have your child help pick out the recipe too or stir and measure. It makes them feel like they made dinner and they are more apt to try it. Mixing in pureed vegetables in batters like pancake batter. Grating vegetables and sneaking them into ground meat (grated zuchini in hamburger is delicious!) YOU DON’T HAVE TO BE DECEPTIVE (BUT YOU DON”T HAVE TO TELL THEM EITHER)

Which looks more interesting?

Did you know? Almost 76% of school age children eat less than 3 servings (1 ½ cups – the minimum recommendation) of vegetables per day . How does that make you feel?

Make sure to eat your veggies!