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How do you get your kids to eat what's good for them? Vegetables not only pack a lot of vitamins but also plenty of complex carbs that prevent the spiking of the blood sugar, and they keep them fuller longer. Sadly, veggies are a major miss in many kids' diets, and they need at least 3-5 servings a day. There are products on the market that include veggies in kids' favorites like mac & cheese or ravioli (Kidfresh, for example), but there are many other ways to create meals at home that include veggies and get your kids to eat them. Read on for 10 great tips on how to get your kids to eat their veggies.

Blend, Soup & Dip

Why is ketchup such a popular condiment with kids? It's sweet, it's salty, it's bright red and, most importantly, it's fun to dip. And kids LOVE to dip, all experts agree. If you are having trouble with your kids eating solid vegetables, then turn them into a terrific sauce or dip. I am not suggesting the French level of sauces (though why not if you have the time?), I am purely advocating for 3 simple steps. Step 1: Chop desired vegetables. Step 2: Add in the liquid (chicken or veggie stock, water, oil, etc.) and seasonings. Step 3: Blend. Toast some pita triangles and they will love the dip experience. Later on, try adding some simple veggies to dip in - carrots, celery, cauliflower florets are all good choices. Another way to get your veggies in a blended form is by turning them into a soup, which most kids love (it's liquid after all). Use the same 3 steps above, but cook your veggies first. Start with one vegetable soup, and once you see the vegetables your kids enjoy more, mix in a few varieties. "Add canned pumpkin or canned sweet potato puree (both high in fiber and loaded with vitamin A and other carotenoids) to soups, baked goods and pancakes," suggests Dr. Ann G. Kulze, M.D., nationally recognized nutrition expert, mother of 4, family physician and best-selling author. "I always add canned pumpkin to my corn bread! Sweet potato puree is yummy blended with plain or vanilla yogurt." Rachael Lipson, a mom of two young children, adds pureed veggies to tomato sauce, smoothies and mac & cheese.

If you're not in the mood for making your own, try hummus, any of the low-fat dressings (ranch, italian, thousand island), cream cheese, yogurt or nut butters.

Make it Fun

This is not my last resort - this should be a given. You can draw a smiley face with peas. Broccoli is an easy look-alike for trees, and if you really want to get crafty, make a bridge out of chopped cooked carrots and celery. I can't guarantee your kids will eat these veggies, but I can promise you they will touch them, which is the first step. As with anything you do at the dinner table - persistence is the key, so offer your veggies day in and day out, and eventually you will see them nibbling on some.

 Mark Spielmann, RD, LDN, a Pediatric Dietitian and Nutrition Manager at La Rabida Children’s Hospital in Chicago, has plenty of suggestions to make eating veggies more fun for kids. "Dress up cucumber slices  by making faces (chunks of cherry tomato for eyes and a sliver of raw carrot for a mouth).  You can also cut cucumber slices into shapes:  circles, squares, stars, etc.  Small cookie cutters can help make this chore quick and easy." Mark suggests creating fun names for your veggies, like Boing Boing Broccoli, Cool Crispy Carrots, Ten Ton Tomatoes. His other clever idea is to have your child invite guests while trying veggies: "His or her favorite stuffed animals or toys may be fed the different veggies while they're ending up in your child's mouth."

Elizabeth Pantley, author of The No Cry Picky Eater Solution (www.nocrysolution.com), recommends you get artistic: "It can be fun to serve vegetables in interesting containers or arranged colorfully in patterns or shapes".

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