How to Grow Kids That Love Vegetables

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I thought it would be great to wrap up our gardening series with a few tips on healthy eating for kids. Did you know that poor nutrition during a child’s early developmental stages can lead to behavioral problems in youth and beyond?

As a child psychiatrist, I try my best to educate my patients about the importance of proper nutrition. And my favorite way to do that is to encourage family gardening. With that in mind, here are some great toddler and garden friendly foods that will help encourage healthy eating habits that last a lifetime.

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Cherry Tomatoes

Cherry tomatoes are great. Kids love them because they’re bright in color and the perfect size to grab. Parents love them because they're high in vitamin A which helps kids develop great eyesight and boosts their immune system. At my house, we grow Matt’s Wild Cherry tomatoes. They’re so sweet that I like to substitute them for more sugary deserts.  

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Lemon Balm Herb

There's a surprisingly fragrant pot of lemon balm growing on our patio as I write this. Herbs like lemon balm are great because they grow quickly enough to keep your child's attention. My daughter frequently asked for the weak tea I made, sweetened with agave nectar and served as a calming pre-nap drink.

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Peas

My daughter also has a special relationship with the peas that grow in our garden. When she was teething, I’d freeze the pods and let her gnaw on them. Young pods are sweet (when not frozen) and just the right size for younger children's hands. 

You can serve peas raw or cooked as a great source of vitamin B1. But mash them before you give them to toddlers under the age of three. Otherwise they may pose a chocking hazard. 

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Butternut Squash

This great gourd is just as much fun to craft as it is to grow. Butternut squash is full of vitamin A and surprisingly sweet and flavorful. Caramelized butternut squash tastes like candied sweet potatoes. A few garlic-dusted baked cubes make wonderful finger food. At the end of harvest season, save a few gourds. Once they're dry, you can decorate them like pumpkins and display them on Halloween.

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Edible Flowers

Edible flowers aren’t nutrient or vitamin dense. But they’re a great way to spark your child’s fascination with home grown, healthy food. Wax begonias (Begonia cucullata) are beautiful easy-to-grow flowers with subtle, sweet flavor. Add them to meals as an edible garnish or candy the pedals and serve them as a snack.

Edible garden plants are a great way to promote family bonding and great nutrition. Take the time to slow down to your child's pace and work together. When you sit down to eat together, praise him on his accomplishments. These positive associations will keep the whole family eating healthy and engaged in activities together.

If you already have your own home garden, I’d love to hear about your experiences. Did your eating habits make a change for the better? Are you growing garden-loving children? Drop an anecdote in the comments box. We’d all love to hear them!