Ever seen your child at the dinner table pushing a single new vegetable around their plate like it’s a foreign object? Or worse, refuse to even try it? We see you.
Getting young children to eat their fruit and vegetables can feel like a never-ending struggle. Before you decide to quit the seemingly impossible journey, here are some easy and simple solutions that could change the mealtime experience for everyone.
1. Start small and regular
One of the biggest mistakes we make as parents is expecting kids to love a new vegetable the first time they try it. How many times have you needed to try something new before you actually liked it? The first five times I ate sushi, I absolutely hated it. Now, I’ll opt for it almost every time I go out for a quick bite to eat.
Instead of making it a big emotional experience, offer a small portion alongside foods they already enjoy. If your little one turns their nose up at it today, try again next week. Sometimes, repeated exposure—10 or more tries—helps them warm up to it.
2. Make it fun and engaging
Let’s be real—young kids love playing with their food. So why not use that to your advantage? Try cutting carrots and cucumbers into different shapes or arranging cherry tomatoes into smiley faces on their plate. Make eating veggies a game—see who can make the biggest “veggie tower” before taking a bite or let them dip their raw vegetables into peanut butter or hummus. The more fun it is, the more it can help reduce the fear of experiencing the taste and texture of new foods.
3. Let them help in the kitchen
If your child has ever proudly eaten something they made themselves, you know how powerful this strategy can be. Get your kids involved in the process—let them pick out a new vegetable at the grocery store, wash the fresh produce at home or help stir a pasta sauce loaded with hidden veggies. When they feel a sense of ownership over their meal, they’re more likely to actually eat it.
Not sure how to start? Nutritionist Amanda Muhl shares how to get your kids in the kitchen in the video below.
4. Sneak veggies into favourite dishes
If all else fails, sneak those veggies in! Blend spinach into a smoothie, mix finely grated carrots into pasta sauce or mash sweet potatoes into mac and cheese. You can even add finely chopped green beans or capsicums to homemade veggie burgers or make a creamy vegetable soup with blended vegetables so they can’t see it. They won’t notice the difference and you’ll feel great knowing they’re getting nutritious food without the fuss.
5. Dips, sauces, dressings
Sometimes, a little extra flavour makes all the difference. Try serving veggies with a tasty dip like hummus, ranch or peanut butter. Some kids also really love tahini, which is made from sesame seeds and has a mild nutty taste. Sprinkle a bit of cheese on steamed broccoli or mix pureed veggies into pasta sauce. When kids see veggies as part of a delicious meal rather than something they “have” to eat, they’re more likely to enjoy them. A simple salad dressing of lemon or lime juice, a drizzle of extra virgin olive oil and salt can turn a bland lettuce leaf into an actual thing your kids crave. I’ve seen it happen in real life!
6. Keep nutritious options within reach
Let’s face it—when kids are hungry, they’ll grab whatever is easiest. Instead of chips or biscuits, keep a bowl of fresh fruits and veggies on the kitchen counter. Have vegetables like cherry tomatoes, capsicum, baby carrots, cucumber and celery sticks ready to go in the fridge. When nutritious food is the most convenient option, kids are more likely to eat it.
7. Lead by example
If we want our kids to develop healthy habits, we have to walk the walk. If they see us snacking on fresh fruit and veggies instead of processed foods, they’ll be more inclined to follow suit. When they see you devouring a delicious bean salad or veggie soup, they may be tempted to give it a try. If your pantry is full of processed snack foods, they will always opt for them because the option is there. If you stop buying the foods you prefer them to consume less of, after a time, they will adjust and choose from the options they have. It will be a little uncomfortable at first, but it’s more uncomfortable being unwell their whole life because they formed bad eating habits in their childhood.
8. Give them choices
Instead of saying, “Eat your veggies”, try giving them options: “Would you like green beans or carrots with dinner?” When kids feel like they have a say, they’re less likely to resist. Plus, letting them choose between new things can make them feel more in control of their meals.
9. Make meals interactive
Picky eaters love to build their own meals. Try a DIY taco night with plenty of veggie toppings or let them create their own mini pizzas with various colourful veggies. The more involved they are, the more likely they are to actually eat their creation.
10. Don’t force it
Nothing makes a child dig in their heels more than being forced to do something. Instead of pressuring them to eat their vegetables, create an environment where nutritious food is a normal part of life. If they don’t eat their green beans today, it’s not the end of the world. Keep offering nutritious options and trust that, over time, they’ll come around.
Healthy eating for the long run
Helping your child build a healthy relationship with food doesn’t have to be a constant struggle. Coming up with creative ways of getting them onboard can be tricky, but it’s not entirely impossible. With a little patience, persistence and encouragement, you can support them in making healthier choices for their future. Encouraging kids to eat a balanced diet can help reduce the risk of future illnesses like heart disease, obesity and diabetes.
As with most things in life, time shows the effect of choices made many years ago. If you help your child make small, realistic, healthy choices today, you’re starting a ripple effect that will extend throughout their life and maybe even their future family.
Read next: 4 tips to handle a fussy eater, from a nutritionist
How to get your kids to eat more vegetables and fruit
