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How to Get Your Kids to Eat More Vegetables: Tips and Tricks for a Healthy Diet

by Yuyu. Published on .

Mounds of broccoli, heaps of spinach, bunches of celery - for a lot of kids (and some adults), this might sound like a nightmare on a plate. If you have been battling with your children over the vegetables on their plates, you're not alone.

Many parents struggle with getting their children to eat their greens. So, how exactly can you encourage good eating habits and promote healthy eating for your kids, particularly the picky eaters among them?

A little baby playing time

What Are the Benefits of Vegetables?

Did you know that vegetables are like a supercharging station for your body? They are filled to the brim with essential vitamins, minerals, and antioxidants. Here's a glimpse of what they can do for you:

  • Be your body's natural defense shield, protecting your cells from damage and lowering inflammation. This aid not only your overall body health but specifically targets your muscles and joints, helping to relieve joint pain.
  • Act as natural regulators for your blood pressure. Vegetables help moderate your blood pressure levels, keeping your heart happy and healthy.
  • Stabilize your blood sugar and help regulate your appetite
  • Reduce the risk of heart disease and strokes
  • Lower risk of eye problems
  • Improve digestion

What's more, if you're on the journey towards weight loss, vegetables can be your best companions. They are low in calories and an excellent source of fiber which can keep you feeling satiated for longer.

What You Can Do

You might be thinking, "All this is fantastic, but how can I get my kids to enjoy eating vegetables?"

We understand that persuading kids to eat more veggies can be tricky. After all, keeping them engaged and interested in a healthy diet is often easier said than done.

That's why we've curated 7 simple tips to help your kids develop a love for vegetables.

Let's dive in and explore how you can turn meal times into a veggie adventure for your little ones!

1. Start with Variety

Your child might not like broccoli, but that doesn't mean they won't like any other green vegetable. Try introducing a variety of vegetables into your child's diet.

Each type of vegetable has its own unique texture and flavor, which can make a big difference to picky eaters. Variety can make meals more interesting and visually appealing, sparking curiosity and a willingness to try new things.

2. Make Eating Fun

Eating should be a pleasurable experience, not a battle. If your child views mealtime as stressful, they might resist eating healthy foods. Create a fun and relaxing environment during mealtime.

You can do this by arranging vegetables in the shape of a funny face on their plate or using them for a fun activity like "build your own vegetable pizza" night.

3. Lead by Example

Children imitate the behaviors they see around them. If they see their parents enjoying a pile of leafy greens on their plate, they're more likely to do the same.

Let your child see you enjoying different types of vegetables during meal times and eating the same foods that they have on their plates.

4. Hide Them in Other Dishes

If your child refuses to eat entire pieces of vegetable, try incorporating them into dishes where they're less noticeable. Mix chopped vegetables into pasta sauces, top their pizza with diced veggies, or blend them into smoothies.

This way, your child still gets the nutrients they need while getting used to the taste of different vegetables over time.

5. Allow Choices

Giving your child a choice in the matter can help. Perhaps let them pick a new vegetable to try each week – it will give them some control and make them more interested in trying the vegetable they selected.

6. Keep Trying

Children's tastes can change often, so don't be disheartened if they initially dislike certain vegetables. It's also important to remember that repeated exposure to a new food can lead to acceptance over time.

Keep offering a range of vegetables at every meal, and encourage them to at least try each one.

7 Be Patient

This is perhaps one of the most important tips. Encouraging kids to eat vegetables can require a lot of patience. It won't happen overnight, but with time and perseverance, you can instill healthy eating habits in them that will last a lifetime.


Getting your kids to eat vegetables can be a challenge, but it's not impossible. With a little creativity, perseverance, and lots of patience, you can increase the likelihood of your child growing up to value the importance of a healthy, balanced diet. After all, good eating habits established in childhood often carry over into adulthood, setting the stage for a lifetime of healthy eating.

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