Tiffany Raiford
Getting kids to eat vegetables can feel like trying to pull off a magic trick. One minute, you’re chopping carrots with high hopes, and the next, you’re watching them push peas around their plate like it’s some kind of sport. So, here are ten tips for converting vegetables from “ew” to “yum” faster than you can say “Brussels sprouts.”
Make It A Game
Make mealtime more fun by turning vegetables into a game. Challenge your kids to a color contest: who can eat the most colors on their plate? Or create a “taste test” where they guess the veggie is blindfolded. Kids love games, and they might just forget they’re eating broccoli.
Get Them Cooking
Young kids are more likely to eat food they helped make. You can start by inviting them into the kitchen to wash, peel, and chop (age-appropriate tasks, of course). Let them add their favorite spices or create veggie art on their plate. When they feel like they’re part of the process, those carrots will look a lot more appealing.
Sneak Veggies Into Favorites
Sometimes, stealth is the best strategy. Blend spinach into smoothies, add shredded zucchini to muffins, or mix finely chopped veggies into pasta sauce or burgers. They’ll get the nutrients without even realizing it. Just don’t let them catch you in the act!
Make Veggies Visually Appealing
Kids often judge food by how it looks, so take a little extra time to make vegetables look fun and inviting. Use cookie cutters to turn slices of cucumbers, bell peppers, or zucchini into stars, hearts, or animal shapes. Arrange their plate like a picture. An appealing plate will fuel their curiosity to give it a try.
Pair Veggies With Dips
Offer carrots and celery with ranch dressing, bell peppers with hummus, or snap peas with a mild cheese dip. Even peanut butter with apple slices or celery can work wonders. By giving them a familiar flavor to enjoy alongside the vegetables, you’re making the experience more enjoyable and less daunting.
Start Small And Build Up
Large portions of veggies can be intimidating for kids, especially if they’re not familiar with the taste. Start with small, bite-sized servings of one or two vegetables, and let them gradually get used to them. Over time, you can increase the portion size and introduce new vegetables without overwhelming them.
Turn Vegetables Into Chips Or Fries
Crispy snacks are always a hit, and you can recreate that texture with vegetables. Slice sweet potatoes or carrots into thin strips, season them with olive oil and your choice of spices, and bake until golden brown. These veggie-based snacks mimic the crunchiness of chips or fries, making them hard to resist.
Tell A Story About The Veggies
Kids have big imaginations, so tap into that by creating fun stories about the vegetables on their plates. Maybe the broccoli florets are tiny trees that give them “super strength,” or the carrots are “x-ray vision sticks” that help them see like superheroes.
Use Positive Reinforcement
Rather than forcing or bribing them to eat their veggies, use positive reinforcement to encourage them. Praise them for trying new vegetables or finishing their portion, and keep the atmosphere light and supportive. You can also make it fun by letting them earn a reward after completing a “veggie goal.”
Be A Veggie Role Model
Kids are like little sponges—they absorb what they see. If you want them to eat vegetables, show them how much you enjoy them. Serve yourself a generous helping of veggies at meals and talk about how much you love the veggies. Enthusiasm is contagious, and if they see you love your greens, they’re more likely to follow suit.
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