How to Get Kids To Eat Vegetables

Every parent goes through it at one time. A child that just refuses to eat vegetables. No, nothing green is ever passing their lips in their opinion. Plus, they won’t even try sweet peppers and they can’t be convinced of the superhuman night vision properties of carrots either.

So, what do you do? Fortunately, there are a few tricks you can have up your sleeve, and we’ll run through the best in our guide of how to get toddlers to eat vegetables. It’s time to get sneaky!

How much fruit and veg should kids be eating?  

According to the NHS, everyone should have at least five portions of either fruit or veg a day. Now you may be winning with fruit – most kids love strawberries, blueberries and raspberries – but veg is much harder. And when we’re talking portions, it’s not just one piece of veg either. The NHS defines portions of veg for kids as the amount they can fit in the palm of their hand. This could be:

• Two broccoli spears
• One heaped tablespoons of spinach
• One medium tomato

For many parents, it’s a daily challenge for one portion, let alone five. But it’s so important you win the battle.

Not only are vegetables important for the essential vitamins, minerals and fibre they contain, but trying a wide range of types can get children used to different tastes and textures. If they learn healthy eating habits early in life (pre-school years are a super important window) they’ll be more likely to stick with them.

Why won’t toddlers eat vegetables?  

We hear it so often from so many parents “my toddler won’t eat vegetables”. It’s a completely normal thing, but it doesn’t mean you should accept it as a parent – it always helps to understand the potential reasons for it, however.

Often vegetables can taste quite bitter – toddlers are very sensitive to bitter flavours and much prefer sweeter things. It’s why fruit is easier to get them to eat while broccoli, kale and cabbage are always a challenge. Often kids aged between two and six have a fear of trying new things – this is called ‘neophobia’ and is more common than you might think.

How to get kids to eat vegetables

Now for the sneaky part. Here are some tried and tested ways to get your toddler to eat and enjoy their veg, whether they know it or not.

• Mash cauliflower into mashed potato: Toddlers adore mashed potato (it’s one of the only veg many will eat), so simply bulk it out with a little mashed cauliflower too. It will look exactly the same, but adds extra nutrition as well as volume.
• Make it a bit more exciting: As adults, we don’t often like a raw carrot or cucumber on its own, so why should kids? Jazzing it up with hummus or salad cream for dipping in can make a world of difference. Kids love to eat with their hands and to get a little messy at mealtimes.
• Chop veg up finely into sauces: This is an oldie but a goodie. If they enjoy getting messy with a spag bol but flinch at any dreaded onions or carrots in the mix, simply chop them up super fine or blend them and make them part of the sauce. We promise they won’t even notice and will continue to guzzle the lot down. Butternut squash disguised in the cheese sauce of mac and cheese is another winner.
• If they wolf down plain spaghetti with a bit of cheese, get creative and mix some veg in with the real pasta. Spiralised courgette works perfectly with plain pasta. It tastes great too.
• Mix them into smoothies: If your kids can’t get enough of a sweet and fruity smoothie, experiment with blending some veg smoothies too. Baby kale and baby spinach are a little less bitter and the taste almost disappears when blended. Plus, you can make up a story about the strange green smoothie and where it comes from.
• When you’re making pizza or tacos, get some colourful veggies in bright bowls and let them have fun picking their own toppings. Just a little interactive element and the chance to make their own decisions can make a big difference.
• If you have fun with your plates and crockery, you can also encourage them to decide what they want to eat rather than having a stand off about what you want them to eat. Simple things like choosing a plate with different compartments and placing various foods in each can empower them to make their own decisions. You might be surprised with the results.

Remember it might seem like a battle of will that you’re failing right now, but by mixing it up and trying some of the above techniques, your toddler may be eating veg in no time.

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