Iron and folate in pregnancy: why they matter and where to find them
The roles of iron and folate, whose needs increase in pregnancy, the foods that contain them and practical food…
"My child won't eat any vegetables" is one of the sentences I hear most often in sessions. Don't worry: being cautious about new foods is a normal part of development, especially in the preschool years. The good news is that with patience and the right approach, this attitude can change over time.
Why do children resist vegetables?
Children's sense of taste differs from adults'. The bitter notes in many vegetables may be perceived more strongly by children. In addition, a reluctance to try new foods (neophobia) is common between roughly 2 and 6 years of age. Texture, colour and smell also play an important role in children's preferences.
1. Offer them again and again
A child may need to see, smell and taste a new food many times before accepting it. Do not cross a vegetable off the list as "disliked" after one refusal. Offer it again on different days, in small amounts and without pressure.
2. No pressure, no bribes
Sentences like "No dessert unless you finish your broccoli" position vegetables as a chore and dessert as a reward, which can reinforce a child's negative attitude towards vegetables. As a parent, your job is to decide what is served, when and where; your child's job is to decide whether to eat it and how much. This division of responsibility reduces tension at the table.
3. Invite them into the kitchen
Children are more willing to taste food they helped to prepare. Give them age-appropriate tasks:
- Younger children: washing vegetables, tearing lettuce, putting ingredients into a bowl.
- School age: tossing a salad, chopping soft vegetables with a child-safe knife, reading a recipe.
- Teenagers: preparing a simple dish from start to finish, contributing ideas to the weekly menu.
4. Go to the market together
Let them choose a vegetable at the market and decide together how to cook it. Talking about colours, shapes and names builds familiarity. Growing parsley, mint or cherry tomatoes on a balcony or windowsill can also be a wonderful experience.
5. Lead by example
Children imitate what their parents and siblings eat. Seeing you enjoy vegetables is more powerful than anything you could say. Sit down to eat together as a family as often as possible.
6. Play with presentation
- Cut vegetables into different shapes: sticks, stars, rings.
- Serve raw vegetables with a yoghurt dip or hummus.
- Create a colourful "rainbow" on the plate.
- Add a small amount of a new vegetable next to a food your child already likes.
7. Try different cooking methods
A child who does not like boiled carrots may like oven-roasted ones. Roasting, grilling and sautéing bring out the natural sweetness of vegetables. Adding vegetables to meatballs, fritters, soups and omelettes is another option; however, rather than "hiding" vegetables completely, keep serving them in visible form too, so your child gets to know them.
8. Create a relaxed atmosphere at the table
Make meal times a pleasant time for conversation, away from the TV and tablets. Instead of constantly commenting on how much your child eats, talk about how their day went. A relaxed atmosphere makes children more open to trying new foods.
Frequently asked questions
Should I give vitamin supplements if my child doesn't eat vegetables?
Decisions about supplements should be made by your paediatrician. In most cases, needs can be met with a varied diet.
When should I see a professional?
If your child eats a very limited number of foods, if you have concerns about their growth and development, or if meal times have become a serious source of stress for the family, you can consult your paediatrician and a dietitian.
