Surely you have already found yourself in the following situation: You are at the supermarket, you look at the stalls full of vegetables and fruits of all kinds, but you do not know how to integrate them into your family’s food routine. Because yes, you have already tried to feed your little darlings radishes, cabbage or spinach, without success.
To help you diversify your children’s plates, here are 5 tips to apply on a daily basis so that your children eat fruits and vegetables, in all seasons!
Did you know ? Rich in nutrients, fruits and vegetables limit the risk of developing chronic diseases such as type 2 diabetes, certain types of cancer, and heart disease.
Food neophobia (or food selectivity): what is it?
Food neophobia is defined by the reluctance to taste new foods. Very frequent but transient, it is a normal stage in the development of children. 70% of children aged between 4 and 10 years old would be affected.
Parents easily recognize this behavior in a child, because he sorts, hides, grinds or throws food without really tasting it…
First of all, you should know that introducing a new food into your diet can take time. You have to be patient during the food diversification phase.
Did you know ? A child can eat up to 20 meals before agreeing to taste a food. Persevere!
Preventing food neophobia through food diversification:
In addition to being essential for the good health of the child, food diversification can help prevent food neophobia. Indeed, “at the age of diversification (between 4 and 6 months, editor’s note), foods whose aromas have already been encountered in utero or during breastfeeding are better accepted” according to the French Association of Ambulatory Pediatrics.
In addition, new foods should not be introduced too early: before 4 months, the child is not digestively mature enough to eat any type of food and the risks of food allergies are also more or less less important. You still have to start before 6 months because otherwise, iron deficiencies can occur because milk (mother or infant) no longer provides the nutrients essential to the proper growth of the child.
5 tips to reconcile your children with fruits and vegetables
- Shopping with your child: Take your child to the market or supermarket to show them the different stalls. Suggest that he choose several fruits and vegetables himself, to make him participate in the purchase. Your child will be very proud!
- Create your own vegetable garden: In your garden, create a small patch of vegetable patch for it and involve it in its upkeep. If you don’t have a garden, he can grow basil in a pot on the balcony, grow strawberries in a planter or in a hanging pot;
- Cook together, to make him know, touch and taste food. You will see, he will appreciate them more!
- Vary the presentation of the plates, playing with colors and shapes! You can also camouflage certain foods, by hiding them in a smoothie or puree for example!
- Offer attractive recipes: To do this, add ingredients that he likes. You can also play with seasonings (aromatic herbs, spices), textures (soup, gratin), combinations (starches/vegetables, sweet and salty, etc.), cooking methods (grilling, fried, etc.)
How can I get my child to eat better every day?
In general, there are recommendations for your child to have a rich, varied and balanced diet:
- Do not snack between meals, even if you can give him a snack two hours after or before the meal;
- Eat at the table and at regular times, in a calm, friendly and serene environment;
- Serve good quantities, while remaining aware that the appetite varies according to the periods;
- Drink enough water, and not just with meals;
- Do not force a child if he really does not want to eat a food;
- Eating new foods in front of them. The children, who act by mimicry, will perhaps want to taste, who knows?
What if the situation persists?
If your child is over 6 years old and persists in eating only one type of food, do not hesitate to consult your general practitioner who will refer you to a dietician. It may not be a question of food neophobia (which is transient), but of a “pathological, long-lasting and rare” behavior requiring medico-psychological treatment.
LR