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:

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.

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.

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.

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.

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.

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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.

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.

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.

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.

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.

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.

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.

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

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.

This will give them something to look forward to and help them develop good eating habits.

Lead by example

Another way you can get your kids to eat their veggies is to lead by example. When parents eat their vegetables at every meal and let their kids see them enjoying them, kids are more likely to do the same.

This doesn’t mean that you have to force your kids to eat broccoli at every meal. But it does mean that you should make sure that healthy options are always available and that you’re eating your veggies too.

Be patient

Rome was not built in a day. It may take some time, but eventually, your kids will come around and start eating their veggies.

Just keep offering them and leading by example, and they’ll eventually develop a taste for them. And who knows, they might even end up liking them as much as you do!

Do kids really need vegetables?

The short answer is yes. Vegetables are an important part of a balanced diet for kids of all ages. They are packed with essential nutrients that help support growth and development, including vitamins, minerals, and fibre.

Vegetables also contain antioxidants, which can protect against cell damage and chronic diseases such as heart disease and cancer.

The best part is that they’re easy on their digestion so you don’t have worry about any side effects or allergies from certain foods

What are the healthiest vegetables for kids?

There are so many different types of vegetables, and they all offer different health benefits.

Here are a few of the healthiest vegetables for kids:

1. Carrots

Carrots are a great source of beta-carotene, which is converted into vitamin A in the body. Vitamin A is important for vision, immune function, and cell growth.

2. Broccoli

Broccoli is a great source of vitamins C and K, as well as fiber. Vitamin C is important for immune function, while vitamin K is important for blood clotting.

Fiber helps to keep kids regular and can also help to lower cholesterol levels.

3. Spinach

Spinach is a nutrient-rich vegetable that is packed with vitamins and minerals. It is a good source of vitamins A, C, and K, as well as iron and calcium.

4. Sweet potatoes

Sweet potatoes are an excellent source of beta-carotene, which is converted into vitamin A in the body. Vitamin A is important for vision, immune function, and cell growth. Sweet potatoes are also a good source of fiber.

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5. Tomatoes

Tomatoes are a good source of vitamins C and A, as well as lycopene. Lycopene is an antioxidant that has been shown to have various health benefits, including reducing the risk of cancer.

These are just a few of the many healthy vegetables that are available for kids. Encourage your child to try different types of vegetables, to find the ones they like best.

What to feed a child who won’t eat vegetables?

Getting kids to eat their vegetables can be an uphill task for any parent. Thankfully, there are plenty of other options that can provide the same nutrients and health benefits.

Fruit is a great option for kids who don’t like vegetables. Not only is it packed with vitamins and minerals, but it’s also a good source of fiber. Plus, fruit comes in a variety of colors and flavors, so there’s sure to be something that your child will enjoy.

If you’re looking for a healthy way to get your child to eat more fruits and vegetables, try serving them together. Both are a great source of nutrients, so they can help your child grow up healthy and strong.

What are the consequences of not eating vegetables?

If kids don’t eat vegetables, they may miss out on important nutrients that are essential for growth and development. Not getting enough of these important nutrients can lead to health problems down the road.

So it’s important to make sure that kids are getting enough vegetables in their diet.

How do you hide vegetables in food?

There are a number of ways that you can hide vegetables in food. Some of them are;

  1. Mix them into smoothies, yogurt, or juices
  2. Puree them and add them to soup
  3. Add the veggies into baked goods such as muffins or quick breads
  4. Make veggie pancakes or waffles
  5. Stir fry vegetables with scrambled eggs
  6. Shred them and add to burgers or meatloaf
  7. Wrap them in a tortilla or make veggie wraps
  8. Chop vegetables into small pieces and add them to pasta dishes
  9. Slice the veggies thin and use them as toppings on pizzas and sandwiches
  10. You can also stuff them into meat, fish or even make your own vegetable lasagna!


There are many ways to get kids to eat more vegetables. By getting creative and thinking outside the box, you can ensure that your children are getting the nutrients they need to grow up healthy and strong.

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