This post is by blog team member, Kiran. To learn more about Kiran, check out our team page!
Getting kids to eat their vegetables is a quest that many parents find themselves facing. For whatever reason, kids often turn their noses up to vegetables – though there are certainly exceptions. My youngest is a FANTASTIC vegetable eater. Seriously – as a 1 year old he would grab a whole tomato and eat it as if it were an apple (pictured). He eats tomatoes of all sorts, asparagus, zucchini, even red pepper. I know, I am blessed with this one! Funny enough, my second youngest (age 5) is also a fairly good veggie eater. And then there are my older two…
I’ve tried to offer them vegetables through the years, with more of a push during the last 2-3 years. They are ages 7 and 10, so they have their own opinions on things and it’s definitely not as easy to get them to change. But I’ve remained consistent and have tried many different tactics. In a past job, I even reviewed The Sneaky Chef along with Jessica Seinfeld’s book – both which suggested sneaking in vegetable purees. But here’s the thing: why sneak it when you can try to teach them to like it? You won’t be cooking (and sneaking) their foods forever; it’s really better to set them up to learn to like foods themselves.
7 Ways To Get Your Kids To Eat Their Veggies
For those who are seeking to get more vegetables into their kids’ diets, below are some approaches that have worked for me. Some may sound elementary, but read through and share your ideas in the comments at the bottom:
- Make a veggie tray.
I discovered this trick about 5 years ago while grocery shopping with my kids. I purchased a veggie tray on a whim and put it out for them. They opened up the (not-so-appealing but at the time I didn’t care) dip that came along with it and put the tray on the table. I kid you not, I came back 10 minutes later and aside from the cherry tomatoes, it was empty. Raw broccoli, carrots and celery – I was shocked!
I’ve wised up over the years and now make my own veggie trays and vary my veggies (and dips – see the next tip). Here’s the thing – if your kids are anything like mine, they are fearful that their sibling is going to get something they won’t or get more than them. So when I put the trays out, they all clamor to get as much as they can. I’m not sure who’s happier in the end – me or them.
– - Let them eat dip.
Dipping vegetables can be fun and can also obviously make the taste that much better. Offer a variety so they feel they can choose; have a conversation about which they like best. Hummus is an obvious choice, and the varieties are plenty. How about one of our faves – simply mix honey and plain mustard for honey mustard. Or make your own ranch. Mix it up – and let them do the same. Try putting out a few dips for them to choose from. I know that my kids love having options. But beware the double-dipper:).
– - Put out a salad bar.
Another inspiration from grocery shopping with my kids. Week after week they wanted to make their own salad to take home like mommy (I let them). So why not create our own at home, I thought? I got some greens and asked them what toppings they’d like. Most everyone likes a salad bar for the simple reason that they can pick and choose – and so will your kids. Mine wanted peas, carrots and cucumbers. While they cut the carrots and cucumbers, I shredded some cheese, put out sunflower seeds, and crumbled some bacon. I can honestly say they are overjoyed when they see “salad bar” on the weekly menu. They’ll even take it for lunch (and make it themselves – BONUS!). Try it out – and be sure to ask ahead of time what your kids would like to see on your home-based salad bar.
– - Grow a garden.
Though I personally have not had experience with this one, I have friends who have had great success with getting their kids involved in eating the fruits of their labors. Again – ask them upfront which veggies they’d be interested in growing. If you have them help with the process, they’ll see the results that they’ve created – and hopefully enjoy them by eating them as well! While we haven’t grown a garden (yet), I’ve taken the kids strawberry, apple, etc. picking, and they always thoroughly enjoy the process and also eating the fruits that they bring home. Tip from Lisa: Start small by giving each child their very own pot to create a backyard (or balcony) container garden!
– - Lead by example.
This more applies to younger kids (not sure teens will jump on board here), but make sure that the ones that they look up to the most are also having their share of veggies and enjoying them, too. Hint-hint, that’s you.
– - Vary your cooking methods.
A while back, we did a post on roasting vegetables. My kids love almost anything roasted. Zucchini, asparagus, broccoli, kale chips … I could go on. Just because your little one doesn’t like something raw doesn’t mean she won’t like it steamed, or roasted, or served up in some other way. Try it. You may be surprised.
– - Don’t give up.
I know this sounds elementary, and I know you’ve heard it before. But just because they don’t like it the first time doesn’t mean they won’t like it the 10th time (it’s true!). It took me FOREVER to get my older two kids to eat sweet potatoes. Now they love them. They all ate the peppers pictured in the photo above. Only 2 of the 4 liked them, but they all tried a couple bites just to try them. A few years ago, that would have never happened. Don’t give up just because they don’t like it one, two or even three times. Change does happen.
I know that there are lots of other ways to get your kids to eat their veggies. Please share your best advice in the comments below!
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I find that blanching vegetables takes that raw, bitter taste away from most veggies. They are also more appealing to the eye because they are bright and shiny.
I’ve loved veggies since I was a little kid! I used to eat my brother’s veggies that he didn’t finish off his plate :) My favorite was broccoli, because I thought they looked like little trees.
I think it’s so true that it’s best NOT to hide all the veggies, (although when I’ve been desperate I’ve definitely added vegetable purees to my recipes.. ) because they need to be given the opportunity to love the flavours of the foods that are needed to fuel their bodies everyday.
The salad bar sounds like a great idea too!
I sometimes give my kids the option to have raw (“crunchy”) or cooked veggies. Sometimes they just like having a bit of control over how they eat and this gives them a say. Occasionally that means I end up steaming a small serving of carrots and serving them each their own way (they are 3 and 4 so the time/quantity to customize is still pretty easy). And I agree whole heartedly about the garden! Our kids are so much more adventurous about foods in general since we’ve started ours.
My kids like them right out of the freezer bag. The favorites are green beans and soy beans. I think they are crazy, but they eat them.
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My boys (now 19 & 14) were extremely picky eaters. I kept at it and am now pleased with the amount of vegetables they will eat by choice. Their favorite was always broccoli, carrots and corn. I was content that I could get these into their diet. The turning point was when they learned to love home made soups. I have always told them if they didn’t want it to ” pick it out “. At some point the picking stopped and the eating began.
Years ago a good friend suggested to me that ‘appetizers’ of vegetables with dip served about 15 minutes before a meal was a great way to get kids to eat their veg.
Now, we start all our meals with a small tray of veggies or fruit about 1/2 hour before we eat. Even at breakfast, I put a small plate of cut up fruit on the table as soon as I make my coffee. I prep it the night before. Lunch is any leftover fruit plus veggies (if the kids are home) with dip and dinner is veggies and dip. They really don’t know any other way of eating than with a plate of ‘appetizers’ first, its just become a habit.
The other thing I do is blanch veggies in boiling water for 1 min + – depending on the texture as soon as I get them home. Then I keep them refrigerated so I have a ready supply of broccoli, beans, even carrots. Blanching really enhances the flavor of these foods.
I started my lil guy when he was young, knowing that the 10th time might be when he actually likes it. Now I have a 7 year old who devours his veggies on the plate before anything else. And when his friends come over he raves about how good veggies are. They eat up the plates of raw veggies I make for snacks.
Every parent is familiar with trying to get dinner on the table while hungry kids hover around asking when it will be done. My husband came up with the trick of making sure the veggies are ready first. Anyone hovering is invited to sit down and start in on their veggies. They gobble them up and are kept busy until the main course is finished.
Set it in front of them (and let them see you eat some.) When my kids were young. I would cut up produce an put it on the table. It’s amazing how often they would eat it and ask for more. If it’s sitting in the kitchen and I asked if they wanted it the answer was often no. Now my kids are big enough have been taught how to prepare food. I often find them adding produce to what they are making or as the main part of a meal or snack. Plus everyone at the family dinner needs to try every thing even if they know they don’t like it.
My kids will eat ANYTHING will balsamic vinegar or homemade vinaigrette on it! Green beans, kale, spinach salad, you name it! They also love Japanese ginger dressing as a veggie dip, and I am planning to try the detoxinista’s fabulous vegan queso on broccoli and cauliflower! Yum! I think the kids will love it!
I would make a tray with cherry tomatoes, carrots, celery, cheese, cucumbers, broccoli, etc. and dip for my son when he was preschool and it extended into his lunch box later but with ham and crackers added. He ate it up!
I like your ideas. While it’s okay to “sneak” veggies into dishes, I also agree we need to teach our kids to look, touch, and taste whole vegetables. I have some more great tips about how to get your kids to eat and actually like their veggies in my ebook, “Say Goodbye to Picky Eating, Your Guide to Preventing and Dealing with Picky Eaters” at http://www.healthykideats.com.
I enjoy reading these posts
Glad you do! :)
I could not agree more that hiding vegetables in other foods is not the right way to get your kids to learn to make healthy food choices on their own! That being said, though, we do add veggies to certain things to up the veggie intake–like adding spinach or kale to smoothies–but my kids are fully aware that is happening. We also talk about “eating a rainbow” and making sure that the colors come from both fruit AND veggies is really important to have a good balanced diet. Eventually, hopefully, they’ll make the right choices on their own!
One of my favorite ways is to chop and slice up a variety of different vegetables (and some fruit) and ask them to create a design or picture on a plate. The only rule I would give, is that they have to eat, or at least taste what they use. This could easily turn into wasted food (which is unacceptable to me), so this could be done ahead of any meal preparation, offering them chopped vegetables that you plan to use in your meal that day, ensuring that if it does not get eaten by them, it will get used in the meal you prepare later.
We have grown cherry tomatoes, strawberries, and mild banana peppers in containers for years, and both of my children eat all of them like candy. Pride of ownership is huge for kids. Another tip is to try smaller versions of larger items, such as Persian cucumbers, baby corn, baby bananas, and champagne grapes. I also can’t agree more with your tip about roasting veggies. Years ago I read a comment from a chef on Alice Waters’ staff that the kids weren’t eating raw or steamed cauliflower, even when they grew it in the schoolyard garden. One day he started roasting it with olive oil and cumin, and they gobbled it up. So I tried it, and my kids now request it at least once a week. Maybe if I don’t give up, I’ll eventually get them to enjoy Brussels sprouts that way!
Any tips for encouraging toddlers to try veggies?
Hi Nicole. This might help: https://www.100daysofrealfood.com/2013/06/17/toddler-bites-from-weelicous/, https://www.100daysofrealfood.com/2013/07/11/3-ways-introduce-baby-toddler-real-food/, and https://www.100daysofrealfood.com/2013/07/08/top-10-feeding-mistakes-parents-make/. ~Amy
Sometimes it seems that it is not the vegetable itself they object to but the form in which it is served :) My daughter wouldn’t eat sweet potato but turn it into chips and she would consume a whole sweet potato herself. Likewise mushrooms. She hates normal mushrooms but will eat oyster mushrooms sautéed in garlic and butter. Go figure. I don’t necessarily hide vegetables but rather cook meals that are far to difficult to pick all the bits out that she doesn’t like (although she tries). My attitude is “that is your dinner. Eat it or don’t. I don’t care. I’m not the one going to bed hungry.” As I have become less stressed about her eating she has become a far better eater.