kids and lettuce

A Kid-Friendly Guide to Lettuce

Food Guide, Veggies

Today we’re going to dive into one of the most versatile vegetables out there – lettuce!   Lettuce is a leafy green vegetable that is often used in salads, sandwiches, and wraps. But did you know that there are actually many different types of lettuce? And each type has its own unique flavor and texture!

Lettuce is also a great source of vitamins and minerals. It’s packed with vitamins A, C, and K, as well as fiber and magnesium. And it’s perfect for summertime eating!

So, let’s explore some of the different types of lettuce out there. From crisp and refreshing iceberg lettuce to hearty and crunchy romaine, there’s a type of lettuce for everyone!

lettuce fun fact

What is lettuce?

Lettuce is a leafy green vegetable that belongs to the Asteraceae family.  This family also includes other leafy greens like endive, escarole, and chicory.

There are many different types of lettuce, including iceberg, romaine, butterhead, leaf, and mesclun. Each type of lettuce has its own unique flavor and texture.

Lettuce is usually eaten raw in salads or used as a garnish, but it can also be cooked.

Lettuce generally has a mild, slightly sweet flavor.  But the taste can vary depending on the type of lettuce.  For example, iceberg lettuce has a crisp, watery flavor, while romaine lettuce has a slightly bitter taste.

Lettuce comes in a bunch of different varieties, each with their own unique size, shape, color, and flavor.  The five common types are:

  • Crisphead (Iceberg) lettuce: Iceberg lettuce is the most common type of lettuce. It has a crisp, watery texture and a mild, slightly sweet flavor.
  • Cos (Romaine) lettuce: Romaine lettuce has a slightly bitter taste and a crisp texture.
  • Butterhead (Bibb) lettuce: Butterhead lettuce has a mild, buttery flavor and a soft texture.
  • Leaf (Green leaf) lettuce: Leaf lettuce has a slightly bitter taste and a tender texture.
  • Stem (Celtuce) lettuce:  Stem lettuce has a crisp, crunchy texture and a mild flavor.

Today, lettuce is one of the most popular vegetables in the world. It is grown in nearly every country and is a staple in many diets.

How does lettuce grow?

Lettuce is a cool weather crop and prefers to grow in temperatures between 60-70 degrees Fahrenheit. It can be grown in both sunny and shady areas, but it grows best in full sun.

Lettuce is usually planted as seeds or seedlings. Once the plants have sprouted, they will need to be thinned so that they are spaced about 6-8 inches apart. Lettuce grows in a bunch called a head. The head of lettuce is made up of tightly packed leaves that wrap around each other.

For the gardeners among you, lettuce is a great crop to grow in a backyard garden as it is relatively easy to care for and does not require a lot of space. Lettuce can be grown in the ground, but it also does well in raised beds or containers.  So even if you don’t have a yard, you can still try your hand at growing lettuce in a pot!

It needs to be watered regularly. The soil should be kept moist, but not wet. Lettuce is typically ready to harvest in about 4-6 weeks. The leaves can be cut individually or the entire plant can be harvested. 

How to pick lettuce

When picking lettuce, look for leaves that are crisp and free of brown spots. The leaves should be bright in color. Avoid heads of lettuce that have yellow or wilted leaves as those won’t have the best flavor.

If you are growing your own lettuce, you can pick the leaves as needed. Lettuce plants will continue to produce new leaves even after they have been harvested.  Pretty cool, huh?

If you are buying lettuce from the grocery store, look for heads of lettuce that are sold in a plastic clamshell. These heads of lettuce will be fresher and last longer than those that are sold loose.

How to store lettuce

When storing lettuce, it is best to keep it in the refrigerator. Place the unwashed head of lettuce in a plastic bag and remove any air from the bag. This will help to keep the lettuce fresh for up to two weeks.

How to eat lettuce

There are many different ways to eat lettuce. The most common way is to use it as a salad green. Lettuce can also be used in wraps and on sandwiches.  We also love making lettuce cups with grilled chicken or shredded pork. And lettuce is great to use as a chip substitute with different dips. Yum!

Now that your mouth is watering, let’s talk about some of the benefits of lettuce.

 

lettuce nutrition

What are the benefits to eating lettuce?

Lettuce is a great source of vitamins and minerals.  It is a good source of vitamin A, vitamin C, and potassium. Lettuce is also a good source of dietary fiber. 

Dietary fiber is important for keeping you regular and can also help to lower cholesterol levels.

The vitamins and minerals in lettuce can also help to boost your immune system, keeping you healthy during cold and flu season.

Lettuce is over 90% water, so in addition to keeping you healthy, it also keeps you hydrated!

 

Lettuce Descriptive words

Exploring lettuce for the first time with kids?

Sometimes it can take multiple exposures to help kiddos learn to like a new food. The key to helping a child feel confident around a new food is to foster their curiosity before you even get to the table. A child-led, interactive approach is all about pressure-free fun allowing their interests to guide exploration – before you ever offer a bite! We love exploring new food through the language of childhood- play. Food play is so much more than cute cookie cutters and squishing food, it gives kids information about the qualities of the food itself such as the texture, temperature, and aroma.

Here are some things to try before trying to serve your kid lettuce at the table.

  • Read about it in books, like our book Where Does Broccoli Come From? A Book of Veggies
  • Point it out at the grocery store/farmers market
  • Make up a song about it
  • Leave it visible on the counter
  • Go on YouTube and watch a video about how it’s grown
  • Have kids help you prep and cook the food
  • Have your kids get out their crayons and draw a lettuce still life

 

crayon still life

Maybe you’ve started exploring lettuce and your kids don’t like it yet.  Don’t get discouraged!  Started exploring lettuce and kids don’t like it yet?
  • Put it on your plate and mirror eating it
  • Explore with your 5 senses – here are some questions to get you started:
    • What textures do you see?
    • Does it feel similar to another food?
    • Does it smell like it tastes?
    • Does it make any sounds when you take a bite?
    • What is the flavor like?
  • Offer it with different cooking methods (raw, roasted, sautéed, mashed, in a soup, etc.)
  • Prepared in different ways (sliced, fries, shredded, cubed, puréed etc.)

 

How to encourage your kids to try lettuce

If your kids are anything like mine, they can be pretty picky when it comes to trying new foods.  It can be a challenge to get them to try something that they’ve never had before, especially if it’s a green vegetable.

Lettuce can be a hard food for some kids to like because there are many varieties that look different and taste different. 

If you want your kids to learn to like lettuce, introduce them to different varieties and talk through different flavors and textures with them. Start with something mild and crisp and widely accepted like iceberg lettuce. If they aren’t ready for taste-testing yet, that’s okay.  invite them to play with something that interests them, like Lego lettuce boats in a bowl of water while you’re planning dinner.

Playful food exposure is a great first step to help your kiddos feel more confident around lettuce.

Here are a few other tips and ideas:

  1. Start with a dip. Kids love dipping foods, so offer a dip with your lettuce. Ranch dressing, hummus, and guacamole are all great options.
  2. Use them as spoons.  My girls love it when we use our endive lettuce leaves as spoons in our soup.
  3. Add some flavor. If your kids are turned off by the taste of lettuce, try adding some other ingredients to give it some flavor. Mix in some fruit, cheese, or nuts.
  4. Try a different type of lettuce. There are many different types of lettuce, so if your kids don’t like one, try another. Iceberg lettuce is more mild in flavor than other types of lettuce such as endive or arugula.

 

endive spoons

Encouraging your kids to try new foods can be a challenge, but it’s important to keep offering them new foods. With a little patience and creativity, you’ll eventually find a way to get them to try lettuce. And who knows, they might even like it!

Fun activities to help introduce your kids to lettuce:

Using Sensory Activities to Help Introduce Your Kids to Lettuce

How to Create a Fun Lettuce Sorting Activity for Your Kids

 

dani of kid food explorers

Hi there! I’m Dani.

Mama of three, pediatric dietitian, and founder of Kid Food Explorers, a resource hub and learning platform that empowers families on their journey to raising confident, adventurous eaters. We’re on a mission to make food fun, with interactive food play and STEAM activities that help kids learn about food in a playful, pressure-free way.

where does broccoli come from

What new favorite veggie will your child discover next?

Spark your child’s curiosity and invite them to learn more about their veggies with our book Where Does Broccoli Come From? A Book of Vegetables as their guide!

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