by Antonia Sage

Created on: December 07, 2008

Given the recent interest (and sales) of books on "deceptive" cooking, I suppose we could call this a million-dollar question. Like most others I know, we began with the basics, like starting our baby on a diet of pureed vegetables, graduating her to finger foods like steamed carrots, asparagus and broccoli (all of which she gladly ate). We also reviewed the food pyramid closely and began to include more vegetables in the family diet.

Still, there are challenges and battles over vegetables now and then. In the future, my daughter will return from school with uneaten lunch, or avoid vegetables she does not like. For the tougher times, I have a few principles in place:

(1) TAKE A LONG TERM VIEW

As a child, I was forced to eat radishes. "For your own good", "radishes are rich in minerals", "it is good for health" were some of the reasons offered. I stopped eating them when I left home. The very sight of radishes in supermarkets evokes unpleasant memories of forced eating. Here's a thought: I know one way that doesn't work. My intention is not to turn her off vegetables in the long run. It is not about having my way, but about giving her a strong start toward a lifetime of healthy eating.

(2) PLAN THE MENU

On alternate Fridays, I tape the fortnight's menu to the refrigerator. Setting the week's menu in advance has several advantages. First, it is easier to balance nutritional needs across multiple meals, providing for little treats here and there. Second, it helps me organize my shopping, and I don't have to run to the supermarket because an ingredient ran out. Lastly, everyone knows what to expect: curried chicken on Monday and steamed broccoli on Tuesday.

(3) PLAY FAVORITES

I have my favorites. Why not let my daughter have hers? She gets to pick her favorite and least favorable vegetables (from a list I made), with an understanding that she can trade the ones she doesn't like with others. Don't like broccoli? No worries, you can trade it with beans, eggplant or spinach.

(4) BE FLEXIBLE ON THE FORM

My daughter eats raw okras like popcorn, but steers clear of cooked okra. I don't get the appeal, but I'm happy to let her eat her vegetables in the form she likes. If your kids want to eat the vegetables in their favorite form - and the form that doesn't negate the vegetable's goodness (e.g. French fries) - consider letting them have their way. After all, the goal is to get them to like eating vegetables.

(5) GIVE THEM A BREAK

It is okay to let her take a break from vegetables now and then. Sometimes, the entree is delicious (read: roast chicken), and side vegetables pale in comparison. This afternoon, my daughter wanted to skip mashed potatoes and eat only meatballs. I gave her some more from my plate to make sure she completed the meal with a full stomach. Why? Because everything is best in moderation, even moderation. Regiment and regret!

(6) FORTIFY, FORTIFY, FORTIFY!

There is more than one way to bell the cat. I make sure my daughter gets the benefits of vegetables in more ways than by eating them. I use homemade vegetable stock (made with at least five vegetables) as a base for soups and curries. Sometimes, I cook lentils in this stock instead of water. There are organic juices in the market which are fortified with the juice of vegetables, another great idea to make sure kids are getting their share of vegetable goodness.

Learn more about this author, Antonia Sage.
Click here to send this author comments or questions.