8 Awesome Tips for Getting Your Child to Eat Their Veggies

It is not uncommon for children to close off their palate for vegetables, whether they’ve tried them or not. Fortunately, there are a number of tips and tricks you can utilise to get your child to consistently eat their veggies.

Convincing children to eat their veggies is a battle as old as time. Almost every parent has to deal with the struggle of a stubborn child who refuses to eat their vegetables. So how do you help your child expand their palate into the world of greens? Here are 8 awesome tips to help you get your child to eat their veggies:

1. Set a Positive Example

Your children spend much of their crucial learning and development time interacting with you. Kids are quite impressionable, so if they grow up seeing their parents eating a variety of healthy foods and vegetables, chances are they will too. A child’s eating pattern is largely influenced by the eating patterns of their parents. If you expect your child to eat a healthy serving of vegetables regularly, you should show them that you happily do the same. Kids tend to eat what they know, so by setting a positive eating example you introduce your children to all kinds of beneficial vegetables.

2. Mix Vegetables in with Other Dishes

Here are some good food items that you can easily add vegetables to:

  • Smoothies

Smoothies are flexible in many ways; you can eat them for breakfast, dessert, or just a snack during the day. Since they are typically sweet and ripe with flavours, they present a great opportunity to mix in vegetables. Add carrots, spinach, kale, cucumber, or avocados to your blender and mix them right in.

  • Macaroni and Cheese

Cheese sauce can easily mask most of the different tastes of veggies for kids, so feel free to add some frozen peas or corn to this dish. If you really want to be creative, consider adding sweet potato puree into the cheese sauce – it blends right in and is rich in fibre!

  • Pizza

The types of veggies you can easily add to pizza depends on the type of pizza you are making. For example, zucchini can be combined with barbecue sauce for a tasty and healthier barbecue chicken pizza. Another option is to add extra fibre to your regular tomato sauce by combining unseasoned pumpkin puree.

3. Get Your Child Involved

Recruiting your child to help prepare and shop for food items is an active way to get them more invested in their food. By bringing your kid with you to the grocery store and inviting them to pick something out for dinner, they will be more excited to eat their selection later.

4. Grow a Vegetable Garden

Starting a garden is a fantastic way to get your child more involved with food preparation – learning how to plant, care for, and then harvest vegetables is fun experience. However, it is a pretty time-consuming option. Little Peoples Place Day Care Centre for Children has its own vegetable garden that children are taught to tend in a safe learning environment. Little Peoples Place is conveniently located in Perth and encourages children of all ages to engage their minds with sustainable activities.

5. Consider Enforcing the “One Bite Rule”

It is not uncommon for a child to need to try a certain food item at least ten times before they become familiar with it and accept that food. With this knowledge, many parents have adopted the “one bite rule” technique to introducing their little ones to veggies. This rule requires your child to try at least one full bite of a food they typically reject whenever it is served. With enough exposure to the rejected foods, the child will eventually begin to become more familiar with it and accept it.

6. Try Cooking with Butter, Bacon, and Garlic

You can’t go wrong with adding any of these delicious things to season your veggies. For especially picky children, the primary thing that needs to happen is that they become familiar with the vegetable. Using flavour enhancing items, like butter, bacon, or garlic, can make that process run much more smoothly.

7. Apply Friendly Peer Pressure

Children do like to fit in, using whatever copycat behaviour they deem necessary. A sneaky way to safely peer pressure your child into trying their veggies is to send them to a friend or cousin’s house for a meal if that person’s family often eats a lot of vegetables.