10 Easy Ways To Get Your Kids to Eat Vegetables

Vegetables are super important for everyone, especially kids. They’re packed with vitamins, minerals, fibre, and water that help your child grow strong and stay healthy.

Eating veggies can boost their immune system, keep their digestion on track, and lower the risk of problems like obesity, heart disease, or even certain types of cancer. Plus, they help keep blood sugar levels steady, which is great for their overall well-being.

Kids need vegetables to stay healthy, just like adults do. Veggies support their growth and development and help protect them from health issues later in life, like high cholesterol, high blood pressure, type 2 diabetes, and heart disease. They might not appreciate it now, but one day, they’ll thank you for it!

The American Heart Association recommends giving your child at least one fruit or vegetable with every meal. You can choose ones they enjoy, whether it’s fruit or veggies, but this is a simple rule to help them stay healthy. Keep in mind that serving sizes will grow as your child gets older!

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When giving your child vegetables, you want to be consistent with them right from the start. That way, they expect to have it on their plates. It gives them more chances to try it whenever you offer it as well.

If you aren’t consistent with it, the kids might think they can get away without trying vegetables when they are served up to them. It also builds a good habit for them over time and adds variety to their meals.

Involving the kids in meal-time decisions will help give them a sense of control over their eating. Giving them a choice to choose what veggies they want will encourage them to actually eat them when the time comes.

You can even ask them if they wish to have the vegetables cooked or raw, giving them more freedom on what they will eat, so they aren’t scared of it when they see the food on their plate.

Trying fun shapes and dips can be a great way to encourage your kids to eat vegetables. Some cookie cutters can make them fun shapes for certain veggies like cucumbers or zucchini slices.  

This approach gives them something cool to look at while they are eating. Dips add lots of flavor that can encourage them to eat more vegetables as well.

Kids are more likely to eat what they see their parents eat, so try to be a role model for eating veggies. If kids see you eating your plate of vegetables, they just might give it a shot and try them after you.

Take advantage of the opportunity if your child reaches for what you’re eating. Share your vegetable snack or side with them if they reach for it, which children often do. This way, they’ll be snacking on veggies without even realizing.

If your kids won’t eat their veggies, try adding different flavours to make them more appealing. For example, plain boiled broccoli might not be a hit, but sprinkling it with salt, pepper, or garlic powder can make a big difference, especially if they love garlic bread! A squeeze of lemon juice or a little seasoning can turn veggies into something they’ll enjoy.

When trying to get your kids to eat their veggies, there can come a battle of resistance. It is best to avoid provoking any fights with the kids about eating their veggies because it will only lead them to think negatively of the subject. After all, they will associate it with fighting, which is not the goal. If you child is having a bad day, take that as a sign to provide the vegetables, but not push the issue.

Try to hide veggies in the dinners you are making so it is not obvious. That way, they still get their veggies, but they will be disguised into the overall dinner and its flavors.

It can be overwhelming for kids to see the veggies on their plates, especially when it’s separated. Incorporating it into meals like pasta or meatballs can be a great starting point. It’s best to pair with things that you already know they like.

A quick way to add veggies to your kids diet is to blend some greens and fruit together to make a colourful smoothie. This is a clever way to sneak in vegetables, especially if your child loves fruit, they’ll mostly taste the sweetness of the fruit anyway. Plus, the bright colour makes it more fun and tempting for them to try.

An air fryer is an easy way to make healthy vegetables as a side dish. They come out crispy, and your kids may just prefer that type of crunch.  

Our earlier seasoning tip comes in handy here as well to get your kids to eat vegetables. Sometimes, their aversion could be due to the texture and not even the taste, so this is a great way to change up that texture.

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Keep trying to get your kids to eat vegetables because, in time, they will eventually give in or find one they actually enjoy. We know it can be a tough process and you don’t want to throw away your food, but if you don’t back down, they will when they are hungry.  

There are many ways to encourage kids to try new foods without putting too much pressure on the issue. It can be a learning curve, but never give up hope that there will be a vegetable they enjoy. 

If you can’t get them to eat vegetables and it feels like you’ve genuinely tried everything, you should consult a paediatrician for more help or get the recommendation for a good dietician.

You can also try different, fun learning tactics like books or educational songs about vegetables to encourage a positive view point on the food group. Ultimately, kids usually out grow their picky eating phase so you don’t have to worry too much.

Bribing your kids into eating their vegetables isn’t the best way to teach them healthy eating habits. If you bribe them, they could refuse to eat the vegetables without a bribe in the future and you’ve created a cycle. It is best not to bribe them because it will only lead to more work for you as the parent to get them out of that mindset.

In conclusion, there are plenty of ways to get your kids to eat vegetables. It requires a little bit of patience and creativity as to how you approach the situation.  

Try our list of strategies before you give up or get too stressed out.  You might be surprised what foods they actually end up enjoying even if you hate it, so be sure to keep an open mind and guide them through this new period in their lives. Of course, consulting your pediatrician is always a big help in this process.

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