I answered this question on my YouTube channel the other day, but wanted to share it here because I know so many people struggle with getting their kids to eat vegetables.
Q: It seems like you are the only vegan African American woman on YouTube with older children that can relate to me. I am new to eating a plant-based diet and I want to transition my two children whom is 9 and 8 years old. I'm having a hard time with my youngest because he only like corn, carrots, green beans, peas and lettuce. Any advice?
A: I can relate! My son Elijah didn't like any vegetables when we started this lifestyle.
Here are some tips....
- Make sure you keep putting vegetables he doesn't like on his plate (even if it's just a tablespoon) because exposure is so important.
- Just say no to bland and mushy veggies! Be sure to season your vegetables and don't overcook them - A little salt, pepper and garlic powder goes a long way -- Roasted, lightly steamed and sautéed vegetables are much more appealing.
- Let your son explore the produce department once a month. Encourage him to pick out something to try, then go home and cook it together. It's hard for most kids to turn down food they cooked. lol.
- Add about a cup of fresh spinach (spinach is a good start because you can't taste it) and other greens to smoothies you make at home. This is a delicious and sneaky way for him to get more greens. Check out Green Simple Smoothies' Instagram page for recipes.
- Have fun, be gentle with him and I promise it get better.
The fact that your son likes green beans and peas is amazing! Most people don't even like those vegetables. lol
Good luck! :-)
Check out these previous posts for more tips...
I hope this question helped you with your own family. I promise it will get better with consistency. My son, Elijah eats a lot more vegetables these days and is really open-minded about food overall. :-)
If you need more strategies on how to get your family to embrace a vegan lifestyle with you, get vegan family starter guide here.