I wish I had a nickel for every time I have been asked this question.  The answer is very simple, but one most parents don’t want to hear it. You CAN’T get your kids to eat vegetables.  If you want your kids to eat veggies, fruits, grains, low fat dairy....then YOU have to eat them yourself.

In other words, it just doesn’t work to sit in a fast food restaurant stuffing your mouth with french fries and drinking soft drinks, all the while screaming at your kids, “eat your apple wedges and drink your milk.”  When we urge parents to “step up to the plate” and take on their responsibilities as role models, we are talking about the vegetable plate, too.

So, your question should be, "How can I get MYSELF to eat more vegetables?"

Many studies have been done to determine the best approach that adults can take to improve the nutrition of children, whether the adult is a parent, a relative, a teacher, or another caregiver.   What the data shows is a very clear-cut role for parents when it comes to the nutrition of their children:

1. Parents need to buy healthy food.  Healthy foods are ones that fits into the USDA Dietary Guidelines and Food Plate, not ones that fit into a food company's advertising and marketing.  Do not let food companies define what is healthy; i.e., a “healthy” high sugar drink containing 10% calcium??  A “healthy” high sugar cereal but containing whole grain??   Really??

2. Parents need to prepare food in an attractive and healthy manner.  That means no frying, using less salt and sugar and making sure that all the food groups are present AT EACH MEAL and in a style that appeals to both you and your child.

3. Parents need to eat or drink the food themselves.  This is EXTREMELY IMPORTANT.  Parents need to model good eating behavior.  Mom and Dad, you need to eat real food with your kids!  And...you will be healthier for it and a better parent.

4. Parents should not urge, bribe, complain, or prompt kids to eat their veggies and other healthy foods.  For example, “Johnny, if you eat your tomatoes, you can have dessert.”  All the studies show that when parents take this approach, Johnnie grows up hating tomatoes even more and loving dessert even more!  After all, aren't you giving them this message?..."I know veggies taste awful, but, as a reward, you can have this great-tasting dessert."

     Instead, what about serving spaghetti with store-bought tomato sauce and cutting up extra veggies and putting them into the sauce prior to it being heated.  Here’s another idea…in summer, what could be more fun for a  kid than growing his or her own “spaghetti garden” with tomatoes, peppers, oregano, basil, and rosemary.”

5. Parents need to be within their reasonable weight ranges and create a culture of health for the entire family.  Being overweight, obese, or physically inactive is NOT inherited.  What is inherited is a family culture that emphasizes high fat, high salt, high sugar, and high calorie foods and a culture that encourages inactivity, instead of ACTIVITY. Children are really good at picking up non-verbal cues from adults.  Sprawling on a couch in your undershirt and telling your kids to "Go outside and play”…hmmmm…do you really think THAT works? NOT!

So, listen when we say, “Parents, step up to the plate.”  And the simple, no nonsense nutrition advice is that it means the VEGETABLE PLATE, too!

by Dr. Warren Karp  - "No-Nonsense Nutrition Advice"