5 Stress-Free Strategies to Get Kids to Eat More Vegetables

As a paediatric nutritionist, one of the most common concerns I hear from parents is about getting their children to eat more vegetables. It's no secret that kids can be picky eaters, and convincing them to try new and nutritious foods can sometimes feel like an uphill battle. However, with the right approach, you can encourage your little ones to embrace veggies without the stress and drama.

You don’t just need vegetables for nutrients.

Children will go through phases of whether or not they will eat the vegetables. Depending on their age, it can be developmentally appropriate. It happens to the best of them. Navigating through this time, however, can be tricky. But did you know that if your child favours eating fruits over vegetables, as long as they are getting a good variety of colours and types of fruits, then they’ll be getting a good range of nutrients?

Fruits & vegetables can be compared nutrient for nutrient by their colour. So for example, red fruits and red vegetables contain the same if not a very similar nutrient profile. So as long as the variety is there, then they will be covered.

Consistent exposure is key.

Deciding to introduce a new vegetable (or food for that matter) to your child can be often met with hesitation, refusal and defiance. Did you know that it takes 15 consecutive tries of a new food for the taste buds to become accustomed to that new taste? Repetition, reassurance and repetition of serving that food is key. The day will come when your child will be so used to seeing this food on the plate and at meal times, that they will try it.

Here are five top tips to help your family eat healthier and happier:

1. Role modelling: Children often mimic the behaviour of those around them, especially their parents. If they see you enjoying a variety of vegetables with enthusiasm, they are more likely to follow suit. Make it a point to include vegetables in your own meals and express your enjoyment of them and have a general conversation about the meal with positive language. Let your kids see you experimenting with new recipes and flavours and making comments about them, and they may become curious and willing to try them too. Sitting down together to share meals as a family is the best way to role model.

2. Make it Fun: Kids are naturally drawn to activities that are enjoyable and entertaining. Turn vegetable consumption into a fun and interactive experience by involving your children in meal preparation. Let them help wash, chop, and arrange veggies on their plates. If time and their age permits, get them involved with the grocery shopping process and help them become familiar with what is available. If you cant take them shopping, let them help you unpack the groceries. This is a great time to start a conversation about the foods they are seeing and touching.

   Get creative with presentation – use cookie cutters to shape vegetables into fun designs or create colourful veggie skewers. When mealtime becomes a playful adventure, children are more likely to engage and enjoy the experience.

3. Offer Variety: Variety is the spice of life, and it's also key to getting kids excited about eating vegetables. Instead of serving the same vegetables over and over again, mix it up and introduce new options regularly. Experiment with different textures, flavours, and cooking methods to keep things interesting. Encourage your children to explore a rainbow of colours on their plates – each hue represents unique nutrients and health benefits. If you want more support around eating the rainbow, check out my online course here.

4. Explore Vegetable-Based Activities: Engage your children in activities centred around vegetables to foster a positive association with these nutritious foods. Plant a small vegetable garden together or visit a local farmers' market to pick out fresh produce. Encourage your children to participate in age-appropriate cooking classes or workshops where they can learn to prepare simple vegetable-based dishes. Have age-appropriate food-based play in the home; wooden fruit and vegetable play sets, play kitchen sets etc. By involving them in these hands-on experiences, you not only teach them valuable skills but also instil a sense of pride and ownership in their food choices.

5. Embrace Food Play: Food play is not only fun but also beneficial for helping kids develop a positive relationship with vegetables. Encourage your children to explore and interact with vegetables using all their senses. Allow them to touch, smell, and even play with their food. Set up tasting stations with a variety of vegetables and dips, letting your children sample and explore at their own pace. By making vegetables a part of sensory-rich play experiences, you can help your children become more comfortable and adventurous eaters.

Remember, getting kids to eat more vegetables doesn't have to be stressful or frustrating. By role modelling, making it fun, offering variety, exploring vegetable-based activities, and embracing food play, you can help your child embrace a healthier and happier approach to eating. With patience, persistence, and a dash of creativity, they’ll nurture a love for vegetables that will stick around for years to come.

Happy eating!

If you’d like to discuss your child’s eating habits or have further concerns, you can book an appointment here.