Getting Your Kids to Eat their Veggies At Lunch

Getting your kids to eat their veggies can be quite a challenge, especially at lunch time. You’re not always around to insist they eat at least a few of the veggies you are serving them. So what can you do to make sure they get the veggies they need each day? Here are a few fun ideas to sneak veggies into your child’s lunch. The best part is that they won’t even mind, if they notice at all.

Hide the veggies – If you can’t get your kids to voluntarily eat their veggies, try the sneak attack and hide them (the veggies that is, not the kids). Here are some ideas to get you started. Grate some carrot or zucchini into a muffin or quick bread batter. Stick some lettuce and a few slices of tomato in their sandwiches. Fill a pita pocket with a few veggies and sandwich meat. Top with hummus or cheese.

Drop some canned tomatoes, chunks of peeled and seeded cucumber, green pepper, a little onion, garlic and olive oil in a blender and make cold soup. As long as you keep the flavor somewhat mild your kids may enjoy this chilled soup.

If you are serving your kids a hot lunch, there are even more great hiding places (these work at dinner time too, by the way). Add some small pieces of vegetables to pasta sauces. Pack your meat loaf with plenty of grated vegetables. Carrots, zucchini, green peppers and celery all work well with any type of ground beef meal. Just cut them into very small pieces or grate them in order to keep your secret safe.

Wrap the veggies – Veggie wraps are a great way to feed your child a healthy lunch or snack. Use a tortilla, pita or one of the larger sandwich wraps and pile on lettuce and any veggies your child will eat. You can also add a little tuna, chicken, sandwich meat or boiled egg to add some extra protein to your child’s lunch. Top with cheese and wrap it all up.

Dip the veggies – What child doesn’t love to dip? Cut up a plate of raw veggies including carrots, yellow peppers, celery, small tomatoes and cucumbers. Add a small bowl of your child’s favorite dip like ranch dressing, natural yogurt or light sour cream with a ranch seasoning pack mixed in, and let them dip to their heart’s content. Introduce new vegetables and dips, like avocado dip, from time to time.

Veggie juice – If you can’t get your kids to eat their veggies, make them drink a serving of the good stuff. Instead of the usual soda, milk or juice box, pack some vegetable juice in your child’s lunch box. V8 has quite a few good vegetable juices, including fruit and vegetable mixes kids are sure to love. If you have a juicer, try making your own too!