We’d all love to get our kids to eat more veggies. It’s an age-old challenge and a frustrating one for parents. So how do we accomplish that? The answer isn’t to hide the vegetables in a sauce and “forget” to tell your kids they’re there. The answer isn’t to bribe your kids with dessert. We want our children to make healthy choices, and be open to trying new foods. 

Research shows that for our palate to get used to a new food, we need to taste it 8-10 times, so be consistent. Always offer vegetables in plain view, and don’t force your kids to eat them or to “clean their plate”. Many parents have had success with the “one bite rule,” requiring the child to try at least one solid mouthful of a rejected food whenever it is served. And make sure you are setting a good example! Following these tips will send several positive messages:

  • This vegetable is something I expect you to eat.”

  • Different veggies taste differently.”

  • Foods have different textures; corn on the cob is different than raw carrot sticks.”

  • Stop eating when you’re hungry, not when your plate is empty.”

  • You are in control of what you eat.”

If you’re thinking that your child is going to look at the peas on their plate and ignore them, don’t despair. The ignoring may happen… several times. When it comes to kids and new foods, remember that the key to acceptance is exposing them to a new food repeatedly. Whatever you do, be patient and don’t become a short order cook.

Try these ideas to get your kids to eat more veggies:

  1. Marinara sauce – yes, it’s a veggie! If your kids prefer plain pasta, mix in a little marinara to get them used to it. Over time, add more sauce to their pasta until it becomes the norm (bonus points if you add bell peppers!)
  2. Make muffins – Kids go crazy over muffins made with pumpkin, carrots, or zucchini. There’s no shortage of recipes online, and you can add pineapple, coconut, or raisins for sweetness and texture.
  3. Salad – Really! Turns out kids LOVE the crunchy texture of a variety of veggies, and it’s fun to pick their own dressing!
  4. Dips – Who doesn’t love dip? Dip sliced cucumber, crunchy green beans, halved grape tomatoes, or baby carrots in kid-approved faves like hummus, guacamole, or a yogurt dip with herbs. Or think outside the box and make broccoli-cheddar soup or tomato basil soup as a dip for grilled cheese!
  5. Salsa – it’s not just for tortilla chips! Use it as a side for scrambled eggs, a dip for quesadillas, and a topping for family taco night.
  6. Roasted broccoli – Cut up a head of broccoli into bite-sized pieces and toss it with a little olive oil and black pepper. Roast it in the oven until it’s fork-tender with a little char, and serve it as a side with dinner.
  7. Mix ‘em in – Add bite-sized cooked broccoli to your macaroni and cheese, frozen peas to your pasta, or tomato to your grilled cheese.
  8. Involve the kids in prep – Find an age-appropriate task for your child. Preschoolers can stir dip ingredients or add veggies to a salad. Older kids can grate carrots or zucchini, slice cucumbers, or halve cherry tomatoes. 

The key to raising a veggie-loving kid is to keep offering vegetables in creative new ways, but not making a big deal or bribing them to eat them. Fighting and punishments create a negative meal experience, and the child will learn to associate food with bad feelings. Be patient! Yes, your child will eventually get the message that veggies are delicious!

If you have other great suggestions to get kids to eat veggies, do share them with us in the comments.