Helpful Tips to Increase Vegetable Consumption in Children Sarah Landi What is a Pick Eater A picky eater is characterized as an individual who Consumes a limited amount of food particularly vegetables ID: 376710
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Dealing with a Picky Eater:Helpful Tips to Increase Vegetable Consumption in Children
Sarah LandiSlide2
What is a Pick Eater?A picky eater is characterized as an individual who:Consumes a limited amount of food, particularly vegetables
Displays an unwillingness to try new foodsHarbors very specific food preferencesOnly desires a few types of foodRequests specific preparation of foodsSlide3
What Does This Mean for Caregivers?Stress!
Battles at mealtimeConcern over nutrient intakePreparation of special meals for the picky eater means more work for the caregiverSlide4
What is the Goal?Provide tools to help modify picky eating behaviors. These tools can help increase vegetable consumption in the picky eater, resulting in healthier eating habits and happier caregivers.Slide5
Daily Recommendations for Vegetables
2-3 years old = 1 cup
4-8 years old = 1.5
cups
Girls
9-13
years old = 2 cups
14-18 years old = 2.5 cups
Boys
9-13 years old = 2.5 cups
14-18 years old = 3 cupsSlide6
Help Cultivate a Tiny ChefAllow your child to help in meal preparation
Washing produce Cutting soft producePeelingStirring and scoopingGrating
Measuring
SeasoningSlide7
Shopping Buddy
Have your child aid in grocery shopping
Help your child learn the names of different produce items
Let them pick out a new vegetable to try
Have them count out “x number” of desired type of produce or put the produce into bags/cart
Talk about the different appearances of the produce
Color, skin texture, sizeSlide8
Provide a variety of choices
Try different colors and textures
Cooked vs. Raw
Cut or arrange vegetables into fun shapes
Use mini muffin tins or fun plate to make mealtime interesting
Allow dipping into yummy sauces
Ranch, hummus, peanut butter, cheese sauce
Taste the RainbowSlide9
Let Them Be Free!Present one or two new vegetables along with familiar foods.
Encourage your child to try a bite of the undesirable vegetable without repercussions.Provide your child with different choices of healthy foods at meal time, but allow the child to decide what and how much they will eat.Slide10
Additional TipsDon’t buy food items that you don’t want the child to eat
Purchase healthy snacks in place of chips and cookiesKeep trying!Keep exposing child to new foods even if they’re not received well, it may take many exposures before the child will try or like new foods
Be a good example!
If the child sees their caregiver eating vegetables, they’re more likely to try themSlide11
Peace of MindHide vegetables in your child's favorite food
May not lead to an increase in child's overall liking of vegetables, but incorporates nutrients they may be lackingPurees mix well into many dishes and condimentsCauliflower and squash puree into mac and cheese
Spinach and carrot puree into marinara
and pizza sauce
Pea and spinach puree into
pesto
Carrot puree in ketchup
Cauliflower puree in ranchSlide12
How to Hide Vegetables
Pick vegetables with similar color to food they will be added to
Puree for smooth consistency
Puree in bulk, freeze in pre-measured amounts
Add desired amount to puree depending on amount of food prepared
Taste as you goSlide13
Sneaky Mac and Cheese
Hides 3 cups of butternut squash puree and 1 cup of cauliflower puree
Butternut squash and cauliflower are rich in:
Vitamin A, B-complex Vitamins (folate, riboflavin, B-6, niacin), Vitamin E
Iron, zinc, calcium, potassium
FiberSlide14
Thank you!