Tuesday, August 09, 2011

Hidden vegetables for one and all!

But also don't hide them too!

What am I talking about?

A recent study out of Volumetrics' Barbara Rolls' lab that found incorporating pureed vegetables into 3-5 year olds' bread, pasta sauce, and chicken noodle casserole reduced energy intake in kids by 12%! And don't worry, Dr. Rolls has shown these same type of effects over and over again in adults.

That's not an insignificant, or unexpected reduction - decreasing the energy density of food by adding in piles of pureed vegetables means if you eat the same portion you always eat, you'll consume fewer calories.

You'll also consume more fibre, vitamins and minerals and phytonutrients.

While I do think it's crucial to continually encourage your children (and yourselves) to consume more whole, actual, real, visible, vegetables, there's nothing stopping you from mucking not just with their recipes, but yours too.

So puree to your hearts content, AND don't forget to start with a salad.

[According to Amazon.com, The Sneaky Chef is the highest rated hide the veggies cookbook around]

Spill, M., Birch, L., Roe, L., & Rolls, B. (2011). Hiding vegetables to reduce energy density: an effective strategy to increase children's vegetable intake and reduce energy intake American Journal of Clinical Nutrition DOI: 10.3945/ajcn.111.015206