How to get kids to eat vegetables

We all know how important it is for our kids to eat their vegetables. But getting them to actually do so can sometimes be a challenge. In this post, we’ll share some tips on how to make eating veggies more fun for your little ones, so that you can rest assured they’re getting the nutrients they need.

Here are 13 ways to get your kids to eat more vegetables:

1. Let them choose their veggies

A recent study found that kids who are involved in choosing and preparing their meals are more likely to eat a wider variety of foods, including vegetables. This is likely because they feel a sense of ownership over their food and are more invested in the meal.

Let your kids accompany you to the grocery store or farmer’s market and allow them to pick out their own vegetables. They might just surprise you with how much they enjoy eating them.

2. Serve vegetables as snacks

When it comes to snack time, kids often crave something sweet or fried. However, these types of snacks are often high in sugar and fat, which can lead to weight gain and other health problems.

Fortunately, there are plenty of healthier alternatives that can be just as satisfying. Veggies such as carrots, celery, or cucumbers make great snack food for kids. Not only are these snacks low in calories and nutritious, but they’re also easy to prepare.

So next time your kid is looking for a snack, reach for the veggies instead of the chips.

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3. Hide vegetables in their favourite foods

Some kids are simply picky eaters, while others may be hesitant to try new foods. If you’re struggling to get your kids to eat their veggies, you may want to try hiding them in their favourite foods.

For example, you can add shredded carrots to spaghetti sauce or pureed vegetables to soup. You can also sneak veggies into smoothies or baked goods.

The key is to be creative and use foods that your kids already enjoy. With a little effort, you can help your kids get the nutrients they need, without all the fuss.

4. Season them

One simple hack to get your kids to eat vegetables is to add a little bit of salt, cheese, or any other seasoning. This will help to bring out the natural flavours of the vegetables and make them more palatable.

5. Serve them with a dip

Dips and sauces can make even the most reluctant eaters reach for a second helping of vegetables. A creamy yoghurt dip is a perfect pairing for crunchy carrots or celery, while a zesty tomato sauce can turn broccoli into a delicious treat.

Whether you’re looking to add some extra nutrition to your child’s diet or simply want to make veggies more fun, serving them with a healthy dip is always a good idea.

6. Make it a game

Parents are always looking for new ways to get their kids to eat their vegetables. A great way to do this is to turn it into a game.

See who can eat the most carrots in one sitting or who can identify the most types of vegetables. You might be surprised at how much your kids enjoy playing (and eating) their veggies when it’s turned into a contest.

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You’ll be giving them a head start on healthy eating habits that will last a lifetime. Plus, it’s a great way to get the whole family involved in eating healthy.

7. Get them involved in the cooking process

One of the best ways to get kids to eat their veggies is to involve them in the cooking process.

By letting them help wash, chop, and stir the vegetables, you can make mealtime more fun and increase the likelihood that they’ll eat what you’ve prepared.

Plus, cooking with kids can be a great way to bond with your little ones and teach them valuable life skills.

8. Get creative with the presentation

First impressions matter, and this is especially true when it comes to food. The way a dish is presented can impact our perception of its taste, smell, and overall appeal.

If a vegetable is cut into an unappetizing shape or drab colour, it is likely to be met with refusal. However, if the same vegetable is cut into an attractive shape or has a vibrant colour, it is much more likely to be met with enthusiasm.

The next time you are faced with the challenge of getting a child to eat vegetables, try using a little creativity. Cut the vegetables into fun shapes or make patterns with different colours. Alternatively, you can arrange the vegetables on the plate in the shape of a smiley face or spell out a child’s name.

With a little effort, it is easy to turn even the simplest meal into an exciting and nutritious adventure.

9. Serve them raw or lightly cooked

A great way to prepare vegetables is to serve them raw or lightly cooked. This allows them to retain their nutrients and natural flavour, which can be more appealing to kids than overcooked or bland versions.

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10. Make a vegetable-based dish their only option

They may not like it at first, but eventually, they’ll give in and try something new. Once they realize that there are no other options, they’ll be more open to trying new foods.

Additionally, by providing only vegetable-based dishes, you’ll ensure that your child is getting the nutrients they need.

11. Offer a reward

Choose a healthy reward that your kids can earn for eating their vegetables. For example, you could let them pick out a new toy or book if they eat their veggies at every meal for one week.

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