#asktheexpert My son eats home cook food but still he is lean what to add in his diet and he don't want to eat vegetables when force him he start cry

Question

Accepted Answer

If your son is lean despite eating home-cooked food and is resistant to eating vegetables, here are some strategies to help improve his nutrition and encourage healthy weight gain without forcing him:

1. Calorie-Dense Foods:

Healthy Fats: Incorporate healthy fats into his meals, such as:

Avocados: Spread avocado on bread or blend it into smoothies.

Nut Butters: Add almond butter or peanut butter to smoothies, oats, or on toast.

Olive Oil: Drizzle olive oil on vegetables or use it in cooking.

Dairy: Full-fat dairy products like whole milk, yogurt, and cheese can provide extra calories. You can make smoothies with yogurt and fruits for added nutrition.

Whole Grains: Use whole grains like brown rice, quinoa, and whole grain bread, which provide more nutrients than refined grains.

2. Sneaky Veggies:

Blend Vegetables: Incorporate vegetables into foods he enjoys. For example, blend spinach or carrots into smoothies, sauces, or soups.

Vegetable Muffins: Bake muffins using grated vegetables like zucchini or carrots.

Mashed Vegetables: Mash potatoes or sweet potatoes with added veggies mixed in.

3. Make Meals Fun:

Creative Presentation: Use fun shapes and colors to present food. Arrange food in fun designs or use cookie cutters for sandwiches and fruits.

Involve Him in Cooking: Let him help in the kitchen. Children are more likely to try foods they helped prepare.

4. Regular Meals and Snacks:

Frequent, Small Meals: Offer smaller, more frequent meals and snacks throughout the day instead of three large meals.

Healthy Snacks: Provide healthy snacks like nuts, seeds, cheese, yogurt, and fruits to encourage him to eat more calories.

5. Limit Empty Calories:

While treats can be fine in moderation, try to limit sugary snacks and drinks that don’t provide much nutrition, as these can fill him up without providing essential nutrients.

6. Encourage a Positive Eating Environment:

No Pressure: Avoid pressuring him to eat vegetables. Instead, offer them consistently without forcing him to eat them. Over time, he may become more willing to try them.

Family Meals: Eat together as a family to model healthy eating habits. Kids often mimic their parents’ behaviors.

7. Consult a Pediatrician:

Professional Advice: If he continues to struggle with weight gain or nutrition, consider consulting a pediatrician or a registered dietitian. They can help assess his growth and offer tailored advice.

8. Consider Supplements:

If recommended by a healthcare professional, consider adding a pediatric nutritional supplement (like Pediasure) to help meet his caloric needs.

Conclusion:

Focus on making meals enjoyable and stress-free while gradually introducing more calorie-dense and nutritious foods. The key is to be patient and consistent. Over time, with a positive approach, your son may become more open to trying new foods.