How to Get Kids to Eat Vegetables

Some parents find it is difficult to get kids to eat vegetables. Kids can be very choosy when it comes to food and new tastes, but those vegetables are full of healthy nutrients and vitamins that help children stay healthy and even perform better in school.

Here are some creative ways to get your kids to eat more vegetables that will also teach them a few life skills at the same time.

Help Them Grow Their Own Veggies

You don’t need a large garden to grow vegetables. It is amazing how much can be grown in one pot. For kids who are skeptical about vegetables, try getting them to grow their own beans, lettuce, or herbs for a salad. This two-for-one activity teaches children about gardening and rewards them with the taste of their own veggies. Cut-and-come-again salads are perfect for a window box, and beans can be grown in large pots with supports. If you have room to grow vegetables in your yard, check the USDA Plant Hardiness map to learn what grows best in your area.

Turn Veggies into Juices

One of the best ways of getting vegetables into your kids’ diet is by making fresh juice or smoothies. Make it as fruity as you like, but do add some celery or carrots into the mixture and even a little kale. In no time, your kids will have finished a healthy juice with a few added vegetables that they never even noticed. For added fun and creativity, get the kids involved in making their own juice. They’ll love seeing what happens to the flavor and color when they add a carrot or a cucumber. Adding veggies to juice can be a great way to introduce kids to the taste of vegetables.

Make a Rainbow Plate

Vegetables come in a variety of colors and one way to get kids to try new veggies is to make a game of tasting a different color vegetable on their plate each week. Use small helpings so they can sample new foods and not feel forced to finish a large serving. From red chard to purple kale and blue eggplant, kids can have fun creating a rainbow effect on their plates—and eating it.

Delegate Supper to the Kids

Once a week, let the kids know you’ll be expecting them to make supper (under supervision). They can get creative with some colorful pizzas, add vegetables to a delicious pasta dish, or bulk up a casserole with squash and zucchini. Your kids will learn some basic cookery and a little independence, and they’ll love serving up and eating their home-cooked food, too. Once they get the hang of cooking, you can put your feet up on one evening a week while they cook a veggie-packed supper for you.

Vegetables can be a lot of fun, and getting kids in on the action ensures they stay healthy and energetic while learning new skills and tasting new flavors.