Most mothers know the benefits of a healthy balanced diet from the different food groups namely protein, carbohydrate and fats.  A more specific guide is illustrated in the food pyramid which recommends for a daily diet six or more servings of grains, beans and starchy vegetables which forms the base of the pyramid, three to five servings of green leafy and other vegetables, two to four servings of fruits, two to three servings each of meats and milk, dairy and eggs and on the top of the pyramid, a sparse amount of fats, sweets and oils.

It is apparent that the majority of plant-based food should be the foundation of a balanced diet for a healthy body especially for children because they need this more than adults for optimal growth and development of mind and body. The challenge we encounter is getting children to eat more vegetables, the least likely food group they enjoy if they’re not used to it.  For mothers who have taken the wise choice to feed their kids veggies while they’re still young, they don’t face that big a struggle.  Once kids are used to eating their greens, sometimes they themselves are the ones who look for it.

Vegetable recipes for kids have to be more carefully thought of as they are pickier and will not just eat anything served just because it’s good for them.  As such, it is important to be creative in introducing veggies to kids’ mealtimes.  Experts suggest serving it with a kid-friendly sauce like ranch dressing or cheese dip; stir frying colorful crunchy vegetables that are cut up in fun shape; and involving the little ones in preparing their dish. If all things fail, the last resort is to “camouflage” veggies in a variety of ways by mincing them up and mixing it in more acceptable foods like burgers, meatloaf, pasta and pizza.  Experiment with the proportion of veggies and see how much kids are willing to take.

Another suggestion is to juice vegetables with fresh fruit.  Oranges, apples, watermelons and pear are very juicy and sweet and can mask the vegetable taste.  For pure vegetable juices, use sweet colorful vegetables like carrot and beet root as a base with a stalk of celery or cucumber to add more liquid.  Ensure that the concoction looks appetizing as some combinations can be murky and dark.