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1. Prepare the vegetables in a way that is visually enjoyable. 2. Avoid loading your child’s plate with huge helpings of vegetables that may be overwhelming. 3. Place a small amount on the plate and allow the child to ask for more on his/her own. 4. Bring children to the grocery store and allow them to pick one or two vegetables they prefer or would like to try. 5. Encourage your child to taste each dish but don’t force her to eat more if she doesn’t like it. 6. Allow seconds of preferred foods when all food on the plate has been consumed – especially the vegetables. 7. The best thing you can do is set a good example. If you are eating healthy, chances are your kids will too. Additional ways to encourage kids to choose vegetables on their own or to try new vegetables:
You can try making these: http://www.today.com/food/recipes-get-your-kids-gobble-good-you-greens-t24066 (replace kale with spinach and you will get spinach chips) http://www.foodnetwork.com/recipes/ina-garten/parmesan-roasted-broccoli-recipe.html These are easy to make, healthy and delicious even to the children. They are crunchy and many children won’t even know that they are eating vegetables! Another one you can try is making mashed cauliflower. Simply replace potato with cauliflower and you will get another type of vegetable in disguise. Have fun experimenting!
A really easy recipe to get your kids to eat vegetables is with pasta. Boil your vegetables, (tomatoes, carrots, broccoli and spinach are my favourites), then use a hand blender to make a thick soup texture. Then mix with cooked pasta as the sauce. Add grated cheese on top to make it even more tastier. Another favourite of mine, especially around Christmas is brussel sprouts with pancetta or bacon! Gordan Ramsay's recipe is my go to (http://www.goodtoknow.co.uk/recipes/531424/brussels-sprouts-with-pancetta)
In my house, we leave vegetables on the table and we don't push the kids to eat more of anything. I think in a lot of households, vegetables are stigmatised in a strange way, so a lot of kids shy away from them as an act of defiance. For us vegetables are a normalised and I guess "marketed" well, so we've never had much problems - obviously this can differ from kid to kid as well :)
Making food fun is one way of encouraging your kids to eat vegetables. A kid who is hoping for Mac&cheese would be quite disheartened to see broccoli on his plate. Instead play pretend that he is a dinosaur (T.Rex) who needs to eat trees and those broccolis are trees. Now that's a much more imaginative way of eating.
make 'bad' food look bad; like, if ever you go to fast food chains, introduce it like a bad thing and that you're very sorry for doing that to them (instead of saying something along the line of 'yeah, we're going to the restaurant and gonna get surprises!'), and similar stories...
It's always best to start them young. My cousin's kid grew up preferring vegetables because he was fed that when he was young. Get creative! You can try these: http://ph.theasianparent.com/ways-to-get-toddlers-to-eat-more-vegetables/
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for me i cut into v small n mix inside rice or porridge. also when he saw my cousin eating veg, he will follow too. another way is to cook inside the soup and make into fun shapes. he likes it too.
You could try juicing and create a healthy vegetable juice they can drink up! A good green juice recipe: * Handful of spinach * 1 stalk of celery * Half a red apple * Half a cucumber