5 Ways to Get Kids To Eat More Vegetables

5 Ways to Get Kids To Eat More Vegetables

As a parent, you know vegetables are extremely important to incorporate into our diet especially in growing children. There are many ways of getting your child to eat more vegetables and below are five easy tips to do so!

1. Hiding veggies in meals or incorporating them into your child’s favorite meal

If your child is stubborn and will not budge to try any vegetables, the easy way out is to purchase vegetable based products such as chickpea pasta, cauliflower rice, etc. Your child might taste a slight difference in comparison to the real thing but, they won’t realize it’s truly a vegetable and will most likely eat it. Another option is to incorporate it into their meals. For example, with Mac and Cheese you can mix the cheese sauce with something like a carrot purèe or try meatballs and zucchini noodles.

2. Change the presentation of the vegetable

Use a fun shaped cookie cutter and cut the vegetables into fun shapes! You can also stack them to create a fun figure, house, etc!

3. Allow your child to create their very own dish

With your help, provide your child with a variety of vegetables and other ingredients to choose from. They can combine or cook whatever they choose and when they know this is what they’ve made, they are more inclined to try it and who knows they might end up loving it.

4. Continue to introduce and re-introduce vegetables

Don’t allow your child to tell you no to what you provide once, keep trying, they will eventually become more curious and especially if they see you eating it they might want to try it. What a child finds more appealing in food and tastes changes over time and if the vegetables are continuously reintroduced, they might just say yes to it.

5. Make it interactive

Providing a dip or dressing could allow your child to play around and experiment with flavors while eating. The dip or dressing could also mask some of the veggie taste your child might not enjoy.


Maryann Walsh, MFN, RD, CDE
Registered Dietitian/ Nutrition Communications Specialist