Last Updated on July 14, 2025 by Carrie Korem, FNTP
We made the switch to unprocessed foods when my daughters were two and three years old. I made slow and steady changes to our diets, but I encountered some resistance from the girls – they weren’t used to so many vegetables and unprocessed foods. Discouraged at first, I came across a study which found that a child may have to taste a food six to ten times before they accept it. I took this information to heart and was determined my kids would eventually enjoy a rainbow of color on their plate. Now, at eleven and twelve, I’m happy to say they eat a wide array of vegetables each day. Here are my top 5 tips for getting your child to eat more vegetables.
- Be persistent – You may have to keep trying. We took this approach with our kids, continuing night after night putting new foods on their plate. We had a one-bite minimum rule and after many weeks and months of persistence, they started eating all sorts of new vegetables. My oldest initially wouldn’t touch a salad with a ten-foot pole, but soon began eating a full bowl each night! Granted, it’s not the easiest thing to do, but it’s worth it in the end.
- Roast Your Vegetables – My kids prefer roasting over all other ways to prepare vegetables. Broccoli and cauliflower take on a whole new flavor profile when roasted at high heat with a bit of healthy fat and Celtic sea salt. Try squash, potatoes, carrots, green beans, too. They will eat them up!
- Add some healthy fats – Healthy fats make vegetables taste so much better. We use butter and ghee on all our vegetables. Why? These saturated fats are rich in omega-3 fatty acids, contribute to the health of the immune system, and nourish the brain. Also, a Swedish study published in the International Journal of Environmental Research and Public Health found that eating fruits and vegetables didn’t lower the risk of coronary heart disease unless said fruits and vegetables were consumed with high-fat dairy products. Bring on the butter!
- Don’t hide the vegetables – In general, I’m against hiding vegetables in food. Granted you’re going to get extra nutrients into your child’s diet, but you aren’t really doing them much long-term good because they aren’t learning the importance of eating a healthy diet. It’s ok if the kids don’t enjoy their food for a while. It’s more important that they learn how to make healthy choices. Eventually they will come to love these foods and eat them without being asked (or tricked).
- Get your kids cooking – Let them be a part of the meal planning, shopping and cooking. Bring them to the grocery store and let them choose fruits and vegetables. While you shop and cook, talk to them about the nutrients in each food and why it’s important to eat a diet rich in vegetables. Teach your kids proper knife skills. We taught our kids how to use a small paring knife at six years old so they could cut and chop alongside us. My kids really take pride in helping us plan, shop and cook. When meal time comes, they’re even more excited to partake.
What are your top tips for getting kids to eat vegetables?
Great tips – roasting is a biggie (works on adults too!) as well as getting them in the kitchen. I’m a dietitian yet I never make my daughter eat her veggies to get dessert (besides a “take a flavor bite”) because that sets up veggies as the bad guys. Dips are always a great too – like hummus or a greek yogurt dip.
Grow a garden and let the kids help with it. We bought 3 raised beds and let the boys plant and tend to it last summer and this winter. They ate so many vegetables: squash, lettuces, brussel sprouts, cabbage, cauliflower and more.
Also, put out a crudite platter as an appetizer.
I totally agree with your approach! My kids are 6, 3 and just turned 1. We do all of the above, and when you ask my 3 year old what we should have for dinner, she regularly asks for brussel sprouts! Of course, I sauté them to a lovely toasty brown and top them with parmesean cheese, with a healthy dose of Real Salt.
I’ve found a couple of tricks, the first being the pretty common one to get kiddo in the kitchen. He’s always willing to try something he made. He may not like it this time, but he may like it next (at least, that’s what I keep telling myself, lol).
I’ve also found he’s FAR more likely to get down on the veggies at dinner when he’s had less sugar earlier in the day. If he has fruit and yogurt as a snack, he eats fewer bites of veggies than if he had fruit/veggies and cheese/meat as a snack. Maybe snack serves to prime his palate one way or the other?
My son is Autisic.
I hope this will help me get some veg in him.
same here. Any tips on how to convince an autistic child to try, eat, and enjoy veggies?
Yay for roasting! That’s our favourite for just about ANYTHING. or on the BBQ, which is kind of the same, but even more fun. Axx
I’ve always served veggies at meals, and always required my kids to try some of everything. Now that they are older, they will still obediently try a bite or two of the required veggie, but I would prefer they would eat an entire serving of a couple veggies at each meal….but let’s face it, at 15, if you have hated squash your whole life, you are probably not going to eat a whole serving! How I’ve increased their veggie servings is to serve 3-4 veggies with each meal and let them choose which two to take….hate cabbage? No problem, choose broccoli! While this may not get them to learn to like new veggies (and we are kinda past the window for that as teenagers) it does get them to eat more veggies!
I always told my kids “You must eat all your colours, every day.”
Also, I never gave them any other choice….LOL
I started a garden with my kids. I found that if they help grow their food they are more willing to taste what their hard work and patience has produced. My kiddos won’t eat store bought tomatoes but they will pick one off the vine and eat it. Im working on expanding the garden this spring.
Making smoothies with fruits and vegetables is another good way.
I don’t have kids but I have a husband!! I try to sneak them into his eggs and he claims they upset his tummy!! I can sneak some greens into smoothies if I use enough fruit. But the only time he’ll eat them willingly is with dinner :-/ thanks for the tips haha