Does your child have an aversion to vegetables? Would you rather eat a Whopper or a Big Mac? If you eat at home, do you prefer packaged processed foods to fresh fruits and vegetables? If you answered yes to these questions, your child is more likely to be overweight or obese. Why do children today despise vegetables? Is this something that is inherent in children? Or is it something that is conditioned by what is presented to children as food? With the increasing number of children, nearly 1 in 3 between the ages of 1 and 19, overweight or obese, a healthy diet is imperative to reverse this trend.

Some studies have suggested a genetic link to sensitivity to bitter tastes common in some vegetables. Many believe that a child’s taste buds are more sensitive than when they are older. But food preferences are also learned. Children are experiencing and learning about their world with all of their senses; touch, sight, hearing, as well as taste and smell. The dining experience is no exception.

With the constant and ever-present barrage of commercials promoting fast food, sugary cereals, soft drinks, and other processed foods, it’s no wonder kids are drawn to these foods. How many commercials have you ever seen showing kids eating broccoli, cauliflower, or other vegetables? Our children are driven towards the fast food processed food diet which is the road to obesity. It is not easy to go against this mountain of temptations, but it can be done.

There are 380 calories in McDonald’s medium fries and 270 calories in their stir-fried vegetable salad. Their chicken fillet sandwich comes in at 515 calories and the double cheesecake room a whopping 740 calories. And these are just the calories. This is not all of the saturated, monounsaturated, or polyunsaturated fat included in all of these items.

By contrast, half a cup of cucumber has 8 calories; 1 cup of carrots has 52 calories; a cup of pumpkin of various kinds has 20 calories and the dreaded broccoli has 45 calories. Vegetables are loaded with vital minerals and none of the various fats found in typical fast food.

Here are some tips to make vegetables more attractive to children.

1. Don’t reward children for eating vegetables. Then the reward becomes the objective sought and not the vegetables themselves. When they are not under your supervision, your children will go directly to the reward by skipping the vegetables.

2. Mix the vegetables so that the stronger flavors are mixed with the milder ones.

3. Add vegetables to other dishes your child likes. A little broccoli or peas can be mixed in with macaroni and cheese or lasagna.

4. Don’t overcook the vegetables, as that tends to bring out the stronger flavor and making the vegetables a little crisp makes them more fun to eat.

5. Flavor your salads with carrots, zucchini, tomatoes, broccoli, and other cut up vegetables.

6. Cook your vegetables in a honey sauce or serve them with ranch dressing for dipping.

There’s no reason your child can’t grow up eating and enjoying their vegetables. Part of the advertising campaigns so prominent on TV and other media is that kids hate vegetables and you as a parent need to sneak around and trick your kids into eating healthy foods. This does not have to be true.

The toddler in the home where we pick our weekly organic greens can often be seen munching on a broccoli stalk or carrot. This can also be your child.

If you and your child can reduce the amount of fast and processed foods in your diet and increase the amount of fruits and vegetables, you will have taken a big step on the path to healthy living.