You’ve heard a million times that vegetables are a key component of a healthy diet for people of all ages. Full of vitamins, minerals, fiber, and antioxidants, vegetables provide essential nutrients that growing bodies especially need both for physical and mental health.1-4 But getting kids to eat their vegetables is a challenge dating back to the beginning of time (that’s our guess anyway).

Maybe you’ve heard about hiding vegetables in recipes like zucchini bread or veggie nuggets. But is this the best way to up a child’s vegetable intake? Read on to find out.

Pros of Hiding Vegetables

Research has shown that sneaking vegetables into kids' foods can increase their volume of intake and increase the variety of vegetables in their diet, which can be especially helpful for picky eaters.1,5 Often termed “deceptively delicious,” adding vegetables into foods that children already enjoy can increase their vegetable consumption to help meet their daily nutritional needs while also reducing mealtime stress and struggles.1 Examples include hiding spinach under cheese on pizza or serving veggie puffs instead of Cheetos puffs. Reducing pressures or stress about eating vegetables actually increases their intake as well.1

Substituting vegetables in different forms – pureed, shredded, or finely chopped – helps lower the calorie content of energy-dense foods and cuts calories from kids’ overall diets.1,2,5 For instance, pureed fruits or vegetables can be substituted for vegetable oil in some baking recipes, providing the same added moisture to the dish with half the calories. Or swapping one-third of ground beef in a pasta sauce with chopped mushrooms can give a similar meaty texture and a reduced caloric load – and provide the added bonus of zinc; shiitake are the mushrooms highest in zinc.

In one study, researchers tested whether adding puree to preschoolers’ favorite foods would improve their vegetable intake. They found preschoolers ate nearly double the vegetables and 11-percent fewer total calories daily.6 Even better, the kids accepted these vegetable-enhanced dishes as much as the original recipe. Funnily enough, similar research in adult dietary patterns found the same positive results.6

Cons of Hiding Vegetables

Despite these positive findings, there are some downsides to hiding vegetables. When masked by other flavors or foods, kids don’t get exposed to the taste of the vegetables themselves, so they are less likely to learn to like them.5 They won’t recognize that vegetables are something they’re eating and actually enjoying.1 This unfamiliarity with taste, texture, and smell can further deter children from consuming vegetables when they are offered them.

Not only does hiding vegetables decrease the level of exposure and acceptance, it’s also difficult to add a significant volume of vegetables into a dish and have it go unnoticed. You don’t want to see the panic in a child’s eyes when they realize this whole time their macaroni and cheese has been tainted with butternut squash puree! This can result in distrust between parents and their children and lead to even more resistance to eating vegetables in the future.1,5

Alternative Solutions

Rather than camouflaging cauliflower, there are other ways to get kids excited about vegetables. Starting as infants, children can taste vegetable flavors transmitted through breastmilk. This makes fresh vegetables more familiar and accepted in solid food form.2,7 Involve toddlers and young children with grocery shopping, letting them pick out produce and try something new.8,9 Kids can also help in the kitchen and during food prep, giving them a sense of pride in their active role in mealtime.1,3 Offering choices at the dinner table is another way to give kids independence and a sense of control in their food decision-making.1,9 Choosing between snap peas and baby carrots is much easier when it’s their autonomous choice rather than offering only a single vegetable option.

It’s also important to offer a new vegetable multiple times before deciding it’s off the menu. Hot tip: offering a new food at the start of a meal can capitalize on bigger appetites.4,10 Exposure, time, and different preparation methods or seasonings can help kids learn to enjoy veggies for their various textures, tastes, and aromas.2,9 You should expect 8-10 experiences with a vegetable before a child decides if they truly like it or not.1,4 Even if you decide to boost veggie intake by incorporating some vegetables into other menu items, don’t use stealth nutrition as your only strategy. Serving vegetables as a star dish reinforces vegetables as a regular part of meals and snacks.5,6,8,9

Remember, kids are like sponges, soaking up habits, quirks, and phrases they see around them. Modeling healthy eating patterns encourages children to mirror these behaviors and increase their overall vegetable intake.5,8 Eating as a family without the distractions of screens also normalizes vegetables and motivates kids to try new foods in a pleasant, pressure-free setting.1,4,7

Lifelong Impacts of Fruit and Vegetable Consumption Habits

Establishing vegetables as a consistent component of the plate – and the palate – at a young age creates lifelong positive dietary patterns. In one study of a pediatric population diagnosed with ADHD and experiencing emotional dysregulation, researchers found that higher levels of fruit and vegetable intake were associated with lower levels of inattention and emotional problems.11 Nutrients in produce provide immune and digestive support and are also associated with reduced risk of chronic diseases, such as diabetes or cardiovascular disease.2-4,7 Starting small with a vegetable habit as a child can track into adulthood and support healthy lifestyles by reducing risk of obesity, lowering BMI, and having positive impacts on mental wellbeing.2

Filling Dietary Gaps

Certain nutrients can be difficult to obtain, even in the healthiest diets. For example, many of us, including children, do not get enough vitamin D in our diets. Thorne’s Vitamin D Liquid can help fill this nutrient gap to support healthy teeth, bones, and immune function.* And what kids are big fans of fish, the primary dietary sources of important omega-3 fatty acids EPA and DHA? Thorne has you covered there too with our great tasting, lemon-berry flavored Omega Superb liquid fish oil.

Want to learn more about childhood nutrition and healthy lifestyle patterns? Check out these other Take 5 Daily articles:

References

  1. Garone, S. Should you hide vegetables in your child’s food? Verywellfamily.com Updated July 28, 2021. https://www.verywellfamily.com/should-you-hide-vegetables-in-your-child-s-food-5181139 [Accessed June 17, 2022]
  2. Grimm KA, Kim SA, Yaroch AL, Scanlon KS. Fruit and vegetable intake during infancy and early childhood. Pediatrics 2014;134 Suppl 1(Suppl 1):S63-S69. doi:10.1542/peds.2014-0646K
  3. Gerritsen S, Renker-Darby A, Harré S, et al. Improving low fruit and vegetable intake in children: Findings from a system dynamics, community group model building study. PLoS One 2019;14(8):e0221107. doi:10.1371/journal.pone.0221107
  4. Silva A. Increasing fruits and vegetables in your child’s diet. RiseandShine.ChildrensNational.org. Published September 8, 2021. https://riseandshine.childrensnational.org/increasing-fruits-and-vegetables-in-your-childs-diet/  [Accessed June 20, 2022]  
  5. Feller C, Durward C. Hidden vegetables. Extension.USU.edu. https://extension.usu.edu/nutrition/research/hidden-vegetables [Accessed June 17, 2022.]
  6. Penn State. Hiding vegetables in kids’ foods can increase vegetable intake. ScienceDaily.com. Published August 8, 2011. https://www.sciencedaily.com/releases/2011/07/110725123557.htm[Accessed June 17, 2022]
  7. Liu X, Zhou Q, Clarke K, et al. Maternal feeding practices and toddlers' fruit and vegetable consumption: results from the DIT-Coombe Hospital birth cohort in Ireland. Nutr J 2021;20(1):84. doi:10.1186/s12937-021-00743-z
  8. How to get your child to eat more fruits and veggies. Healthychildren.org. Updated August 27, 2020. https://www.healthychildren.org/English/healthy-living/nutrition/Pages/How-to-Get-Your-Child-to-Eat-More-Fruits-and-Veggies.aspx [Accessed June 2022]
  9. Ellis E, Msora-Kasago C, Derocha G, et al. Tips to help kids enjoy fruits and veggies. Eatright.org. Updated August 2021. https://www.eatright.org/food/planning-and-prep/snack-and-meal-ideas/get-fruits-and-veggies-to-the-plate [Accessed June 20, 2022]
  10. Bohn K. Filling half of kids’ plates with fruits and veggies helps increase consumption. PSU.edu. Published October 19, 2021. https://www.psu.edu/news/research/story/filling-half-kids-plates-fruits-and-veggies-helps-increase-consumption/ [Accessed June 20, 2022]
  11. Robinette LM, Hatsu IE, Johnstone JM, et al. Fruit and vegetable intake is inversely associated with severity of inattention in a pediatric population with ADHD symptoms: the MADDY Study. Nutr Neurosci 2022;1-10. doi:10.1080/1028415X.2022.2071805