Why do we only serve veggies at dinner time?
We know that most Australian children are not meeting their recommended vegetable intake. In fact, only 4.6% of them are. And this number is decreasing over time. And whilst I suspected Australian kids’ vegetable consumption was less than ideal (I’m a dietitian and I’m fairly certain my children do not meet their recommended vegetable intake), I must say that this number even took me by surprise.
So why are so few of our kids consuming enough veggies? Are other countries experiencing the same? I took a deeper look at our eating habits in Australia…
In Western cultures we tend to eat vegetables as part of our ‘main meal’, which tends to be in the evening. The daylight hours are busy - work commitments, school runs, extracurricular activities and running errands. Food is quick and convenient. The evenings are our time to slow down and enjoy a substantial meal. Breakfast (if consumed) typically consists of cereal, toast, fruit, or yoghurt. Kids’ lunches usually consist of a sandwich or wrap (with 1 serve of salad veg at best), paired with yoghurt, cheese, fruit and a sweet treat such as a muffin or biscuits. And I’ve learned the hard way that kids are much more likely to eat
better earlier in the day, before the tiredness and emotional dysregulation has well and truly got the better of them.
So with all this in mind…it’s no wonder our vegetable intake is so low. How do we fit them in?!
In some Asian cultures, it’s perfectly normal to have a curry or rice and vegetables at breakfast, or curries/stir fries at both lunch and dinner. And in European countries such as Italy, both lunch and dinner are main meals, eaten slowly and comprising of various courses including soups and salads. Some simple tips to include more veggies during the day:
- Zucchini slice/veggie frittata for breakfast (cut into small squares or strips for
an easy finger food) - Breakfast burritos with baked beans
- Baked treats with veggies as an ingredient, think zucchini loaf or sweet potato
muffins - Swap out the lunchbox sandwich for veggie fritters with dipping sauce, or cold
rolls with grated cucumber/carrot, or for the cooler months, a veggie-loaded
pasta or soup
If we challenge the concept of a ‘typical’ breakfast or lunch, consuming enough
veggies might not be such an impossible task after all…
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AUTHOR: ELLEN SINCLAIREllen is an Accredited Practising Dietitian and mum of two, with years of clinical experience and a particular interest in digestion, gut health, and childhood nutrition. |
