How To Get Kids To Eat Vegetables

Some easy strategies to get your fussy eating kids to eat more veggies

Getting kids to eat vegetables can feel like one of the biggest challenges of parenting, especially if you have a fussy eater. If your child refuses anything green or pushes veggies to the side of their plate, you're definitely not alone.

The good news is that there are simple, effective strategies that can help - and they don't involve bribing or forcing bites.

In this guide we'll cover:

• 10 practical ways you can encourage kids to eat more vegetables

1. Keep The Pressure Off

It's natural to want your child to eat their vegetables, but pressure can actually make things worse.

Avoid:

• "Just one more bite"
• Bribing with dessert
• Turning it into a battle

Instead, focus on offering vegetables regularly and letting your child decide whether to eat them. This is called the Division of Responsibility.

2. Offer Veggies Often

Children need repeated exposure to learn to like vegetables - at least 15 times or more.

Even if they're not eating them yet, seeing vegetables on their plate or even on the table regularly helps build familiarity and acceptance over time.

3. Serve With Foods They Like

Pair vegetables with foods your child already enjoys. This makes the meal feel safe and reduces resistance.

For example:

• Broccoli with a pasta sauce
• Carrot sticks with sandwiches
• Peas alongside their favourite dinner

Start with just a very small amount so it's not overwhelming and you can increase the quantity next time if they eat it.

4. Use Snack Time

Use snack time to get in some extra portions of vegetables. This will help to take the pressure off when it comes to mealtimes.

If your child asks for a cookie or some crisps, serve it up on a plate with chopped carrots and cucumber.

They may refuse the veg at first but if you keep offering snacks this way it will soon become the norm.

5. Change How You Serve Them

Sometimes it's not the vegetable, it's how it's presented.

Try:

• Different cooking methods. Roasting for example brings out more of the natural sweetness in a lot of vegetables
• Cutting into fun shapes or serve on divided plates
• Serving with dips like hummus, yoghurt or even ketchup

A small change can make a big difference.

Sensory preferences for certain textures can make a big different to fussy children. They may not eat a cooked carrot for example but but might enjoy the crunch of a raw carrot.

6. Get Kids Involved

Children are much more likely to try vegetables if they've helped prepare them.

Let them:

• Choose a vegetable at the shop
• Wash or chop (age appropriate)
• Help cook or plate up

This builds curiosity and allows them an element of control. It's also brilliant for building exposure.

7. Be A Role Model

Kids learn by watching. When they see you eating and enjoying vegetables, they're more likely to give them a try.

Try to eat the same meals together whenever possible and let them see you enjoy cooking and eating veggies. Again this is all great exposure.

8. Try A Pre-Dinner Veggie Plate

Whilst you're making dinner cut up a few raw veggies and put them in front of the kids. Think of it almost like a starter!

Let the kids pick away at them whilst they do their homework, play or watch tv.

This is a really low stress strategy as it's taking the emphasis away from actual mealtimes.

9. Use Hidden Veg (But Don't Rely On It)

Adding vegetables into meals like pasta sauces or baked treats can help boost nutrition.

But it's important to still offer whole vegetables too, so children can learn to recognise and accept them over time.

I talk more about whether we should be hiding veggies in kids food here.

When I make a Hidden Veggie Recipe I always add some whole vegetables on the side.

10. Stay Consistent

Progress with vegetables can be slow and that's completely normal.

Keep offering, stay calm, and avoid giving up too soon. Small, repeated exposures really do add up.

Final Thoughts

Helping kids learn to eat vegetables isn't about quick fixes - it's about building positive habits over time.

With patience, consistency and a low-pressure approach, most children will gradually become more comfortable with vegetables.

And remember, every small step counts!