How To Get Kids To Eat Veggies – 13 Healthy Eating Tips

How to get kids to eat veggies is a question on the mind of so many parents all over the world. But how do you do it? How do you get your kids eat more vegetables? 

Well, you could start by talking about the benefits and showing them the importance of healthy eating with a nutritional chart..

Meh. But kids don’t typically listen to that kind of stuff, do they? So here’s a few tips to try if you’re struggling with how to get kids to eat veggies.

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*Obviously, if there is a texture or sensory concern or other feeding/nutrition concern, these tips may not work. Please consult your child’s doctor with any nutrition/feeding concerns.

Be a vegetable devouring role model.

One. Providing a solid example is a proven solution to the how to get kids to eat healthy dilemma. Kids eat healthy food and make healthy choices when they watch their parents and caregivers do the same. Get your kids to eat veggies by first eating a variety of them yourself.

If your child watches you eat an assortment of vegetables or try a new food, they’re more likely to copy that example and try, too. As with many parenting experiences, kids follow your example far more than they follow what you tell them.

Expose yourself and your children to a variety of vegetables and other healthy foods. Model the example you want your kids to follow and make sure they see a similar example modeled in others, also.

Kids eat veggies when it’s the only choice.

Two. Listen, if there aren’t any chips or cupcakes in the house, then the kids can’t choose chips or cupcakes, right? Definitely take moderation into consideration when eliminating unhealthy choices, especially at first. You don’t have to throw away all the junk food at once, but eating it in moderation will help everyone’s health.

Related: Purchasing Rada Cutlery kitchen tools from this link supports The Azia Warrior Project‘s mission to spread group B strep awareness and support families facing significant circumstances.

Having primarily healthy ingredients in the house is one of the easiest ways to encourage healthy eating in children. Offering only vegetables for at least one snack a day can help kids eat the recommended amount of vegetables each day.

Three. Keep cut, washed, and prepared vegetables readily available for snack time. You could even cut them into fun shapes to add a little extra fun to their snack. Kids and adults will by much more likely to grab a veggie for a snack if it’s already prepared to eat.

Four. Be consistent. Offer a vegetable with every meal. Start small if you have to. Start by offering a vegetable with every evening meal, then with every lunch, or whatever meal is easiest to include a vegetable. Consistently offering healthy choices will encourage healthy eating over time.

Another benefit to offering vegetables at snack time and meal times consistently is that if one meal or snack doesn’t go over well, there’s another healthy option up next. Again, the consistent exposure to healthier options can help kids eat more vegetables.

Ways to encourage healthy eating for kids.

Five. Let kids do the work. Ask their opinion when you’re grocery shopping. Let them choose some vegetables to try or which ones they want for snacks or meals that week.

Related: How To Go Grocery Shopping Online and Save Money

Take it another step further, and invite them into the kitchen to help. Letting kids help prepare their vegetables will help them to be excited about eating them. Try to find age appropriate tasks for kids to help prepare or cook a meal with you.

Six. Have a build it yourself night with meals such as fajitas, pizzas, salads, or sandwiches. Then put out a display of vegetables and other healthy options, and let kids construct their own meal. This tactic could work with even the youngest of children.

Just get them involved in the process of preparing their snacks or meals. Kids love to have power in their lives, welcoming them into the kitchen to help is one way to give them a little control. Plus, kids love to help with whatever mom or dad is doing, right? It’s a win-win situation for everyone.

How can I trick my child to eat vegetables?

Seven. Hide them. Struggling to get your child to eat broccoli? Try mashing or cutting it up into super tiny, unnoticeable pieces and hide it in a casserole or other main dish with several ingredients. Vegetables for kids don’t have to be served on their own. You can incorporate vegetables into the meal in countless different ways to ensure your child is eating the recommended amounts each day.

Try adding pureed or mashed butternut squash to macaroni and cheese. Make a soup and add pureed or tiny chunks of greens or whatever vegetable your child typically won’t eat. The same trick works for casseroles. A quick Google search will provide endless lists of kid-friendly vegetable recipes for meals and snacks.

Eight. Smoothies. We love fruit and veggie smoothies at our house. My secret? I include spinach in nearly every smoothie I make for my kids. When the spinach is added to the delicious fruit, you can’t even taste it.

Here’s another blender option I’ve heard good things about. Personally, I can’t see my cheap, frugal self ever taking the plunge and spending this much, but if you’re looking for an investment, this might be for you.

At first, my kids had no idea their yummy strawberry smoothie was made with spinach. It wasn’t until my innocent son asked me “to cut the tops off the strawberries before you make my smoothie next time,” that I came clean about the ingredients in their smoothies.

Now, years later, they still enjoy smoothies made with their favorite fruits and.. spinach.

Help kids eat their vegetables by getting creative. 

Nine. Kids are more likely to listen and do what you ask when it involves playtime, right? So incorporating some fun into snacks and meal times is a great way to encourage eating vegetables for kids. Something as simple as choosing fun names for various vegetables can help. Broccoli trees, cauli-flowers, rocket carrots, asparagus rex, superhero spinach, celery swords, are some examples of fun names for vegetables.

How to get kids to eat veggies?

Eleven. Offer a small amount of dip or dressing with vegetables. Ranch or another favorite dressing or dip served alongside fresh, cut vegetables is a great way to get kids to eat vegetables. When included in appropriate portions, dressings and dips are a great addition to a snack or meal, especially if it inspires more vegetable consumption.

Related: Purchasing Rada Cutlery kitchen tools from this link supports The Azia Warrior Project‘s mission to spread group B strep awareness and support families facing significant circumstances.

Twelve. Adding seasonings and spices to cooked vegetables can help change the flavor of the dish. Try using a drizzle of olive oil and a sprinkle of Italian seasonings to cauliflower or broccoli. Experiment and find seasonings that work best for your family.

Thirteen. Another great tip to get kids to eat more vegetables is to change how they are served. Try cauliflower or broccoli fries instead of potato fries. Serve broccoli roasted instead of steamed. Mix vegetables together when roasting to boost flavor and add variety to the plate.

We live in a helpful time when some of this work has been done for us. There are several frozen options at the grocery store that make incorporating vegetables in a different way extra convenient for the busiest of schedules. Green Giant’s broccoli and cheese veggie tots instead of traditional tater tots? Yes, please!

Related: How To Save Money on Groceries Without Coupons

Of course, pay attention to ingredient lists and nutrition labels when shopping for processed foods, even vegetables. But don’t think of frozen vegetables as less than simply because they’re not fresh. Frozen, or even canned, can still be suitable vegetables options, especially in the off season. Personally, I opt for lower sodium varieties and those with simple ingredients I can easily pronounce.

How can I get my child to eat vegetables?

Relax. Eat your vegetables and offer the same to your kids. Of course, children may not like every vegetable that is served. But with a little creativity and consistency, you can set your child up for a lifetime of healthy eating habits.

Again, please consult your child’s doctor with any nutrition or feeding concerns. But in most cases, the famous, “they’ll eat when they’re hungry,” is correct. Take advantage of the timing and offer vegetables when you know your kids will be most hungry, like while you’re preparing the meal, for example.

Now that you have read several tips for how to get kids to eat veggies, it’s time to put what you’ve learned to use. Get creative, but don’t overthink it. Getting your child to eat vegetables doesn’t have to be an elaborate game or showcase, it can be as simple as serving ranch or hummus alongside baby “rocket” carrots or broccoli “super trees.” So keep serving those vegetables and experimenting with fun, new options, your child’s health will thank you.

Until next time,
Stay courageous,