How to get the kids to eat vegetables

If we had a dollar for every time a parent asked us how do I get my kids to eat vegetables? we would be sailing on a private yacht off the coast of Barcelona right now. Turns out, it’s pretty common for kids not to bestow vegetables. So, if you’re kids refuse to eat them, you’re not alone. When you think about it, kids have different, developing taste buds to grown-ups. But that doesn’t mean we can’t teach our kids to enjoy them. Here’s how to do it without battles, tantrums and bribery.  

By this point you should already know why vegetables are important for health, so we will spare you with the details. In saying that, when you are talking to your kids about vegetables (or any food for that matter) try to avoid the “health halo” effect – the idea that some foods have a magical, cure all powers when it comes to health. Because this can lead to falling into the pressure trap; cue the battles and tantrums. And, your kids won’t feel too crash hot or “healthy” if they decide for whatever reason not to eat said magical food. The truth is, no single food has magical powers, it’s all about variety and moderation. So, we need to try our best to communicate this to our kids too. 

If you’re kids think vegetables are icky, bland or smooshy, chances are all you need to do is try to cook and flavour them in a more interesting way. Herbs and spices, even salt, dips and sauces – if they get your kids to eat some vegetables it’s a win. Offer the raw, cooked or tinned. Try grilling, sautéing, baking, BBQing or even air-frying. Make vegetables interesting, good looking and easy to grab. Maybe the kids don’t like steamed peas in their mashed potato but would love some grilled, garlic infused vegetable kebabs. 

We can’t say this enough…get your kids involved in the kitchen and the food prep process. The more your kids see how and where their foods come from, the more likely they are going to engage when the time comes to eat them. Take them to the supermarket, let them choose some vegetables to try, and in the kitchen give them simple jobs to do like chopping, pouring or stirring.  

Don’t forget to role model eating the foods you want your kids to eat yourself. If mum or dad can get away with not eating vegetables, why should the kids have to? Trying new foods together shows your kids that it’s normal to try new things, even as a grown-up. Switch up meal times to be family style – where you serve the food in the middle of the table and allow the kids to pick and choose the vegetables they want to try for the evening. Monkey see, monkey do so chances are the kids will select similar foods that you do.  

While everyone’s focus is on getting their kids to eat vegetables, poor old fruit gets tossed to the side sometimes. This is usually because kids are more likely to enjoy eating fruit compared to vegetables (thanks to that sweet, juicy flavour that tingles your taste buds) so it’s not as much of a concern for us. But actually, fruit provides similar nutrients that vegetables have. So, if you have a kid that’s down right refusing to vegetables in any shape or form, stick with fruit for the time being and offer it regularly. 

Change doesn’t happen overnight, so it’s only natural for your kids to take a while (sometimes years) to enjoy eating vegetables. But progress is progress. As frustrating as it can be at times, offer vegetables multiple times before throwing in the towel. Because it might just be on that 15th time your child attempts broccoli, they enjoy it.