According to various surveys, only 20-51% of U.S. children eat veggies every day. This statistic is deeply concerning, given the role produce plays in preventing chronic health conditions. Whether you’re dealing with a picky toddler or a resistant teenager, developing good eating habits in your kid takes patience, creativity, and determination. But with the right approach, you can do it.
7 Tips for getting your child to eat vegetables
Start early
According to Richard Rosenkranz, Associate Professor of Food, Nutrition, Dietetics, and Health at Kansas State University, a child’s taste for veggies actually starts in the womb. Research on pregnant rodents and women shows that consuming a variety of vegetables before giving birth increases the likelihood their offspring will accept those foods later.
“During pregnancy, an embryo and then a fetus is obtaining information about the outside world,” Rosenkranz says. “So, moms can set the stage for what their kids want to eat before they’re even born.”
Children’s taste preferences continue developing after birth, before eating solid foods. So exposing your infant to vegetables in soft baby foods is pivotal, too–even if you’re initially met with resistance. Focus on whether your baby swallows the food rather than any facial expressions they might make, Rosenkranz advises. A displeased frown could simply be a reaction to a new flavor.
Start with sweeter veggies
Rosenkranz also suggests starting toddlers with sweeter veggies, such as corn and carrots. People of all ages enjoy sweeter foods–but this is especially true for children. Studies show children experience taste differently, enjoying more intense sweet and salty flavors than adults. They may also be more sensitive to bitterness. Research also confirms that sugar acts as a natural pain reliever for children. In fact, some pediatric medical procedures incorporate sweet-tasting solutions to further reduce pain.
So, give your child sweeter options cut into small pieces and gradually offer more varieties once he or she gets used to eating veggies.
Role model healthy eating habits
Studies show that children learn more from observing others than from verbal instructions as early as six months of age. This is especially true with eating habits. So, if you want your child to love vegetables, Rosenkranz suggests leading by example. Eat the same veggies you’re serving your child. Better yet, smile and talk about how delicious they are. This makes your child more likely to try and enjoy them, too. Make an effort to include a variety of colors and textures in your diet, regularly. This way, veggies are a normal part of family meals–and life.
Make veggies fun with a creative presentation
Rosenkranz says that a clever way to encourage kids to eat more veggies is to cut or arrange produce into fun shapes. This might involve purchasing vegetable cutters shaped like stars or simply making a smiley face on the plate using cherry tomatoes and carrots. You can also use storytelling to engage your child. For example, you could turn broccoli into miniature trees in a story, or Brussels sprouts into buried treasure. Playful narratives like these can make eating vegetables less of an obligation–and more of a fun adventure.
Involve children in shopping and cooking
Studies show being involved in the food preparation process leads to increased vegetable intake. So get your child to participate, and give them a bigger job in the process as they grow older. For instance, let him or her pick out the produce you buy at the store. Give your child an age-appropriate task during the cooking process, such as washing the veggies. This gives your child a personal connection to the food he or she is about to eat while teaching valuable skills.
Hide veggies in other foods
If all else fails and your child refuses to eat vegetables, you can always slyly incorporate them into dishes he or she already enjoys. This might look like:
- Cooking shredded zucchini or carrots in spaghetti sauce
- Blending spinach into fruit and yogurt smoothies
- Adding riced cauliflower to oatmeal or mashed potatoes
- Whirring shredded carrots or beets into homemade applesauce
- Incorporating spinach or pureed squash into pancake batter
- Baking shredded zucchini or squash into muffins or cookies
These additions won’t change the flavor of your child’s favorite dishes. Get creative, and know your child is getting an extra dose of vitamins, minerals, and antioxidants.
Encourage older children to eat veggies on the go
Studies show that vegetable consumption dips lowest among teenagers compared to other age groups. So keep encouraging your growing child to include vegetables in his or her diet by making them readily available and easy to eat.
For example, keep a tray of pre-cut veggies and dip on the counter when your teen gets home, or put some in small containers he or she can grab before school.
Getting your child to eat and enjoy vegetables takes consistency and patience. But if you start early, set a good example of healthy eating habits, get creative with the presentation, and keep introducing new and palatable options, you can make the experience both fun and rewarding.
Start by exploring kid-friendly veggie recipes that make these foods an enjoyable part of every meal. With a little determination, you can set your child up for healthy habits that last a lifetime.
References:
Prenatal and Postnatal Flavor Learning by Human Infants – PMC
Flavor Perception in Human Infants: Development and Functional Significance – PMC
The Relationship between Infant Facial Expressions and Food Acceptance – PMC
Understanding Observational Learning: An Interbehavioral Approach – PMC
Parental Influence on Eating Behavior – PMC
Sweetness and Food Preference – PMC
Sucrose-Induced Analgesia is related to Sweet Preferences in Children but not Adults
Innate and learned preferences for sweet taste during childhood
NICU procedures are getting sweeter: development of a sucrose protocol for neonatal procedural pain
Garden-Based Integrated Intervention for Improving Children’s Eating Behavior for Vegetables – PMC
An Ecological Perspective of Food Choice and Eating Autonomy Among Adolescents – PMC
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