How to get a big YES to VEG from your children

Picky eating is often the norm for toddlers and younger kids. If you have been a parent to one or many picky eaters, you will understand that every meal soon turns into a game (or two).   

They also are beginning to develop their very own food preferences which can turn out to be a very fickle and difficult process. Your toddler's favourite food one day may hit the floor, the wall or your face the next. For weeks, they may eat 1 or 2 preferred foods – and nothing else (try not to get frustrated...this too shall pass).

It is important for our children to be fed and nourished with bountiful amounts of vegetables and fruit that contain valuable nutrients for their development. Not only do they offer delightful flavours, but they provide your child with energy, vitamins, anti-oxidants, fibre and water.

Read more to find out more about the role of nutrition within your child's development and  and provide you with our top 10 fun and easy meal ideas you can try with your kids at home:

The Role of Food and Nutrition

In growing children, the brain develops rapidly. Providing them with the right nutrient intake to maximize the growth is vital. Essential vitamins and minerals for growth, development and good health that children need include:

• vitamins A, B, C, D, E and K
• minerals like calcium, iron, iodine and zinc

The best way for your child to get enough vitamins and minerals is for them to eat a wide variety of flavoursome natural foods cooked at home. You can start by decreasing processed snacks to occasional treats, then by gradually introducing all kinds of natural foods and spices to children. Their tastebuds will be satisfied and their bodies nourished, hence they will be less likely to hanker for addictive, processed, overly sweetened and salted foods - full of additives, preservatives and artificial ingredients. 

How your Child can eat more Fruits, Vegetables and Spices

In order for children to develop a desire to eat fruits and vegetables one thing is for certain - sweet drinks, chips and cakes should not be your child’s daily snack. These should be limited to special occasions. If children fill up on those they will not be attracted to or have enough room for the foods that give them essential vitamins and minerals.

Just as important, is to lead by example and make it fun! Get the kids in the kitchen, allow them to be creative and enjoy the experience of cooking together. Eat with your kids and let them see you love to eat fruit, vegetables and spices.

Here are 10 fun and easy ideas you can try with your kids at home:

1. Pretend that mashed potato is ‘potato glue’ that other vegetables love sticking to. Add a little of our Butter Chicken paste to the mash potato.
2. Turn pita bread pizza into a Mr Veggie face using our Tomato Chutney topped with their favourite vegetables.
3. Make your own cauliflower pizza crust (good as a gluten free or hidden veggie option) and top with shredded carrots and chopped spinach.
4. Add zucchini noodles into your spaghetti mix and mix in our Kale and Mint Chutney.
5. Add grated vegetables like carrots, pumpkin, cauliflower and zucchini into meals at the beginning of cooking so they melt. Do this with spaghetti bolognaise, soups and our Jewelled Mung Dahl served with papadums.
6. Use root vegetables and do a mash or potato bake styled dish. Try our Mango Chutney smeared on the vegetables before.
7. Kids love burgers, so make your own patties with vegetables like peas, corn, diced celery, finely chopped broccoli, or grated pumpkin or carrot. Try our Nasi Goreng paste for extra flavour in the patty mix or smeared on the bun. Also try our mini Bombay Burgers kit.
8. Homemade pumpkin or tomato soup is popular with kids and full of goodness. Serve in a favourite fun mug with croutons and serve with our fried Potato Ricotta balls.
9. Fresh veggie sticks go well with dips. Mix our curries or chutneys with a few tablespoons of yoghurt, lemon and olive oil for a creamier and delightful dip.
10. Try the rice kits for a super simple meal that you can load with potato, corn and carrot. Our Tropical Thai Coconut rice kit is a winner with the little ones.

Healthy and flavoursome eating with your children will create a strong and healthy body and mind as well as set healthy habits for life. At Turban Chopsticks we help you make eating fresh food and healthy spices truly easy and a delightful experience!

Have you got any more tips or tricks up your sleeve? Drop us a comment below.

Disclaimer: This article discusses healthy eating in general, please seek professional and medical advice where needed.