Do Kids Really Need Vegetables?
As a paediatric dietitian with over 20 years of experience helping children, including my own, I know how challenging mealtime can be, especially when dealing with picky eaters. Episode 9 of my Easy Feed Podcast, titled Do Kids Really Need Vegetables?, dives into one of the biggest frustrations I hear from parents.
In this blog, I’ll break down the key points from the episode and give you practical tips on how to manage fussy eaters while ensuring they get the nutrition they need. If your child pushes away anything green or screams at the sight of a carrot, don’t worry—there’s hope yet!
The Dinnertime Struggle: Are Vegetables Essential?
I never get asked this question: Do kids really need to eat vegetables? I suppose it’s because parents may fear the answer! But let’s face it, vegetables are often the biggest sticking point with fussy eaters, and if I’m honest, there’s a lot of pressure placed on them.
However, I’m here to tell you that it’s not as bad as it seems. While vegetables are undoubtedly nutritious and offer a wide range of vitamins, minerals, and fibre essential for growth and development, not all is lost if your child isn’t eating enough or any of them.
In fact, there are plenty of ways to ensure your child receives a balanced, healthy diet, even if they’re not a fan of their greens just yet. As a parent, it’s crucial to remember that mealtimes shouldn’t become a battlefield. Instead, we should aim to create a calm, positive environment that encourages healthy eating habits over time.
Nutritional Alternatives for Fussy Eaters
One of the major sources of worry for parents is whether their child is missing out on essential nutrients if they don’t eat vegetables. So, let’s start with what nutrients are actually in vegetables and then see if we can find them elsewhere!
OK, so vegetables contain:
- Vitamins– such as Vitamin A, C, K, and folate
- Minerals – some contain minerals like iron, magnesium, and calcium
- are packed with fibre and phytochemicals that support gut health and immunity.
But here’s the thing… these nutrients can be found in other foods as well.
For example:
- Vitamins : Fruits like oranges, strawberries, and mangoes are rich in vitamins A and C. Leafy greens aren’t the only way to get these important nutrients.
- Minerals : Foods such as whole grains, legumes, and nuts contain vital minerals like magnesium and iron. A handful of almonds or a bowl of chickpeas can go a long way in covering these needs.
- Fibre and phytochemicals: Fibre can be found in whole grains, seeds, and even some fruits. Baked beans, muesli, and chia seeds are all fantastic sources of fibre to keep your child’s gut health in check.
So what this means is… by diversifying the diet and ensuring children are exposed to a wide range of foods, we can cover many of the bases that vegetables typically provide.
Reducing the Pressure: Creating a Positive Mealtime Environment
Pressure to eat certain foods—especially vegetables—can create unnecessary stress during meals. I always encourage parents to focus on reducing pressure and “food talk.” Instead of pushing vegetables exclusively at dinner, try incorporating nutritious foods throughout the day. Snack time can be a great opportunity to sneak in extra veg and nutrients without the pressure of the main meal.
Don’t fall into the trap of focusing too much on dinner for veggies. It’s important to remember that your child has multiple opportunities to eat throughout the day, so there’s no need to cram all the nutrition into one sitting. Spread it out! Snacks like wholegrain crackers, hummus, or yoghurt with fruit can be as effective in contributing to a child’s daily nutrient intake as a formal meal.
Getting Crafty: Sneaky Ways to Include Veggies
While I don't advocate for hiding vegetables all the time, sometimes you need to be a bit creative. Some parents get very inventive in how they sneak veggies into meals. For example, one father told me he started pureeing zucchini and using it in place of egg when breading crumbing chicken for nuggets. It’s a clever trick that ensures his child gets extra nutrition without realising it.
If you want more ideas like this, you can check out my Nourishing Kids Membership , where I share loads of tips on incorporating nutritious foods into your child’s diet without the drama. I also have a ton of healthy kids recipes for my members to make their days easier!
The Long Game: Patience is Key
It’s easy to feel discouraged if your child refuses vegetables day after day. But remember, it’s a long game. Children’s tastes and preferences change over time. Keep offering those healthy options without forcing them, and eventually, your child may come around.
As frustrating as it can be, try not to make vegetables the villain of the dinner table. Lower your expectations and celebrate the small wins. If your child tries a new food, even if it’s just a nibble, that’s progress!
Helpful Resources
If you’re worried about your child’s nutrition, don’t hesitate to reach out for professional help. Here are a few helpful resources to guide you:
- Raising Children Network – Fussy Eaters – a fantastic resource for Australian parents
- Eat For Health – offering dietary guidelines for children and families
- Nutrition for Babies and Toddlers – Royal Children’s Hospital Melbourne
- Nutrition for School-Aged Children – Royal Children’s Hospital Melbourne
For more tips on feeding kids, you can check out my Lunchbox Ideas for Picky Eaters and my Healthy Snacks List
Final Thoughts
While it’s ideal for children to eat vegetables, they can get the nutrients they need from other sources. The key is to relax, avoid pressure, and make mealtime a positive experience. The goal isn’t just to get them to eat veggies but to foster a healthy relationship with food. Your child’s nutrition is a journey, and I’m here to guide you along the way.
If you’re looking for more in-depth advice or feel like you need extra support, consider joining the Nourishing Kids Membership , where you get more personalised advice and a community of parents going through the same challenges. Happy mealtimes are possible!