Make Vegetables a Family Affair

The 2015–2020 Dietary Guidelines for Americans recommend that adults consume 2 to 3 cups of vegetables per day. Despite these recommendations, only 1 in 10 American adults eats the recommended amount of vegetables each day. Vegetable consumption among American youth is also low; just 2% meet the recommended intake.

There may be many factors limiting vegetable intake, including taste preferences. Picky eaters, both children and adults, often reject vegetables and need some encouragement. It may take repeated offerings before a vegetable is accepted - sometimes 10 or more times!  Even adult picky eaters can change their tastes over time. Be persistent and continue serving the vegetable until it is accepted. Rather than serving a vegetable the same way every time, prepare it differently. While someone may not prefer a vegetable raw or steamed, they may like it roasted or seasoned in a different way. 

When trying a new vegetable, often the first taste is more acceptable if you serve vegetables with a low-fat dip, hummus or salad dressing. Some vegetables are bitter or have a strong flavor, so choose a cooking technique that complements the vegetable.  For example, roast brussels sprouts in the oven to bring out their sweet flavor instead of boiling, which can lead to bland vegetables. Bitter greens are better in a salad when they are accompanied by fruit or a savory salad dressing.

Modeling is an important part of teaching children to eat their vegetables.  Most children pick up behaviors and preferences from their parents or caregivers. In families where eating vegetables is expected and enjoyed, children generally do the same. Typically, if an adult does not like a vegetable, it will not get served. However, if an adult and a child like the vegetable dish, keep it in the family meal rotation, especially with younger children to continue to encourage healthy eating habits.

Some adults struggle to eat vegetables but want to eat more. Working as a team with both children and adults can help increase the consumption of vegetables for the entire household. Use the "two-bite" rule when trying a new food to set the expectation that everyone in the family, including adults, is expected to try at least two bites of the new food.

Vegetables add color, crunch, and flavor to meals and snacks that are not found in other food groups.  The nutrients found in vegetables can help reduce the risk of heart disease, stroke, and some cancers. There are many reasons to eat more veggies, so start making vegetables a family affair to meet your daily recommended intake.

Recipe

Roasted Garlic Cauliflower

Ingredients:

• 1-2 T. minced garlic
• 3 T olive oil
• 1 large head cauliflower (separated into florets)
• 1/3 cup of grated Parmesan cheese
• Salt and pepper to taste

Directions:

Preheat the oven to 450 degrees F. Spray a large casserole dish with cooking spray. Place olive oil and garlic in a large resealable bag.  Add cauliflower and shake to coat. Pour into casserole dish. Bake for 25 minutes, stirring halfway through. Top with cheese, salt and pepper. Broil for 3-5 minutes until golden brown.

Serves 6

Total calories: 124 Total fat: 9 grams