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How Can I Get My Children to Eat More Vegetables?

I get asked this question a lot and the first thing I tell parents is, if you want your children to eat vegetables, be a good role model.

Our kids do what we do much more than what we say.  However, it does take more than eating your own vegetables to get your kids to do it too.  It takes time for children to develop their taste buds for different foods.

Taste, texture, smell, and appearance are big things for kids to get used to.  Sometimes they need to try something 15 or more times to determine whether they like it or not.

Also, just because you don’t like a certain vegetable, don’t assume your child won’t either!  Let them experiment.

Children also change their mind at the drop of a hat.  Your son may eat carrots for three months straight and then announce he doesn’t like them anymore.  If this happens, don’t make a big deal about it, chances are he will wake up tomorrow and eat carrots again.  If he doesn’t, don’t worry.  Kids are meant to be “finicky” at times, so choose your battles.

Other things you can do to make vegetables more appealing for your kids include:

Take your children to a farmer’s market and let them pick out some fresh local vegetables they would like to try.  Let them help wash, peel, and cut up raw veggies to have ready for snacks.  Kids will grab what is quick, so make it easy for them.

Let them graze during the day or serve a plate of vegetables and dip before each meal when your child is hungriest.  Let them eat the vegetable the way they like it.  Our children like to sprinkle parmesan cheese on their steamed broccoli or asparagus or shave carrots and cucumbers into thin strips.

Don’t threaten or bribe.  “Eat your vegetables or no dessert!”  Adults save room for dessert so why can’t our kids?  A child’s stomach is about the size of their fist so they do not require adult sized portions of any food group.  A handful of their own is the approximate serving size of any food group (including vegetables) that’s right for them.  It’s also healthy for them to listen to their body’s internal signals and learn to eat all foods in moderation.

Overall, do not get into a power struggle over food.  Use food for nourishment, not for bargaining, discipline or rewards.  By offering a variety of nutritious foods, role-modeling healthy eating habits and letting them choose what and when to eat, over time children learn to eat and enjoy all types of food, including vegetables.


Sam Rafoss, RSW, RHN