How I Managed to Charm My Kids into Eating Veggies 

As parents, we often find ourselves playing the age-old game of culinary chess – especially when the opponent is a picky eater with a strong aversion to anything green.  From the all-too-familiar nose scrunch at the sight of broccoli..

As parents, we often find ourselves playing the age-old game of culinary chess – especially when the opponent is a picky eater with a strong aversion to anything green. 

From the all-too-familiar nose scrunch at the sight of broccoli to the dramatic push of a plate filled with carrots, it’s a battle many of us know all too well. 

If you’re like me, and the question, “How can I entice my kids to eat veggies?” frequently crosses your mind, then you’re in the right place.

Dive in, as we explore creative strategies, and a dash of patience to help transform our little critics into veggie enthusiasts.

Girl eating watermelon

How to get kids to eat veggies? As you all know, vegetables are quite important for our health, especially for kids. 

They protect against chronic diseases and give your child fiber, vitamins, minerals, and energy. 

A healthy diet for your kid should involve eating lots of nutritious veggies.

That’s why today, we will share some actionable tips and strategies that will help your child feel the urge to eat more vegetables. On top of that, these tips are easy to implement. So, let’s dive in.

Why Do Kids Skirt Around Veggies? Understanding why our kids might have reservations towards vegetables is crucial. Here are some reasons:

  • Taste Preferences: Vegetables inherently have constituents like flavonoids and phenols, lending them a slightly bitter taste. This contrasts starkly with children’s usual preference for sweet and savory. So, how do we bridge this gap? Stay with me.
  • Texture Quirks: The assorted textures – from mushy to crunchy – can be off-putting. Finding ways to adjust this can be key (hint: see tip #3).
  • Past Experiences: Recall any not-so-pleasant encounters your child might’ve had trying a new vegetable? Such memories can leave lasting impressions, casting a shadow on future veggie encounters.
  • Peer and Societal Influences: Friends and pervasive advertisements promoting junk food can often overshadow the allure of a healthy diet.

Equipped with this knowledge, let’s delve into some strategies to convert these veggie-avoidance behaviors into eager indulgence.

Girl eating grape

1.Leading by Example: During one of my many online searches, I stumbled across a study from Aston University. It indicated that children were more likely to nibble on broccoli when they spotted adults genuinely enjoying it. So, I took this to heart. The next time I sat down with a plate of spinach or kale, I made sure to show how much I loved it – with a big smile, of course!

2.Making Cooking a Family Affair: I started including my children in various kitchen activities, ensuring their safety first. Whether it was stirring the pot, washing the vegetables, or setting the table, their involvement made them curious. And oh, I’d occasionally toss in interesting veggie trivia. It’s a delight to see their eyes light up when they learn that carrots can help them see better in the dark!

3.Presentation is Key: I went the extra mile to make veggies look fun. With the help of cookie cutters, I’d shape them into stars, hearts, and even their favorite cartoon characters, these little fruit and veggie cutters from Amazon are my favorite, a definite must have!

Cookie cutters for fruit

Whipping up vibrant salads and introducing them to tasty dips also became part of my strategy. And I learned a crucial lesson: Never force them. The aim is to associate veggies with joy, not pressure.

4.Exploring Different Cooking Styles: I noticed that the same vegetable could taste quite different based on how it was cooked. So, I began to experiment. Roasting brought out a sweet, caramelized flavor, grilling added a smoky touch, and steaming preserved the crispness. The right seasoning can also be a game-changer. Each week, I’d try a new recipe, and it became a culinary adventure for the whole family.

5. Turning Mealtime into Playtime: I decided to add a twist of fun to our meals. Introducing the “Veggie Spinning Wheel” was a hit. It’s a simple game where they’d spin a wheel, and whatever vegetable it landed on, they’d have to try. Plus, small rewards for their brave tasting efforts ensured a positive atmosphere during dinner.

6.A Day in Our Backyard: Over the weekends, my kids and I devoted time to our backyard garden, but it was especially transformative for my daughter. Witnessing the journey from planting seeds to watching them sprout and eventually harvesting them sparked a keen interest in her. As we nurtured each plant together, I’d share tales about the benefits of each vegetable. Seeing them grow from mere seeds to edible produce made her more enthusiastic about tasting them. Each meal, she’d excitedly identify the veggies she had a hand in growing, and it noticeably increased her eagerness to eat them.

Kids gardening

Wrapping it up patience is my secret sauce. I realized early on that nudging them too much could have the opposite effect. It’s essential to approach the vegetable challenge with understanding and perseverance. As days turned into weeks and weeks into months, I started noticing a positive change.

My kids were warming up to veggies, slowly but surely. If you’re facing a similar challenge, I hope my journey offers some inspiration. Remember, every child is unique, and finding what works best for them is all part of the adventure. So, moms next time you think about how to get kids to eat veggies, keep these points in mind. Good luck!


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