Tricks and treats: 6 ways to get your kids eating more veggies

Got toddlers? Grate!

Parents of fussy eaters (particularly toddlers) know all too well the frustrations that come with mealtimes. For these strong-minded veg-dodgers, getting a little crafty can help.

For example, if your child has a few select meals that they will eat – start grating small amounts of veg into those meals, and stick to similar colours so they don’t get spooked.

Grated and cooked cauliflower works well when hidden in mac and cheese, for example, and red capsicum can be cooked and blended up with some plain old tomato pasta sauce. Spinach (and even steamed and pureed broccoli) can be hidden in some delicious avocado, and grated carrot blends in nicely with homemade burger patties.

Of course, this kind of veg-sneaking isn’t a long-term solution. But it’ll at least give you a little peace of mind until your child is old enough to start reasoning with. 

Blitz and blend

Whether you make dips, soups, or smoothies – pureeing veggies can be a super simple way to get your child well on their way to two serves a day.

You can make it fun by making butter-smothered toast soldiers for dipping, or getting them those curly-wurly straws for slurping smoothies. One American study even found that kids aged 3-5 nearly doubled their veggie consumption on days they were served pureed or blitzed veg. 

Pick your moments

Logic dictates (we know – logic and kids don’t always go hand-in-hand) that your kid would be less picky with their food when they’re hungry, right? Eat This, Not That! suggests dishing up a big plate of veggies as soon as your kids get home from day care or school – the idea is that they’ll be so famished that they won’t even think twice.

And if it doesn’t work on day one? Keep trying – Rome wasn’t built in a day, and encouraging healthy eating in kids is a life-long occupation for parents. 

Limit the options

Similar to picking your moments, limiting the options available to kids can help encourage an increased intake of veggies. An American study found that kids are less likely to eat their veg if its plated alongside something they enjoy – such as a burger or some chicken nuggets.

It’s better – according to the study – to try and make the veggies the most appealing item on the plate by pairing them with less interesting foods, such as baked potatoes or ‘deli meats’.

Another option is to not give any other option at all, and just serve vegetables. “This strategy puts vegetables in a competition they can win, by pitting vegetables against no food at all,” psychologist Traci Mann told The Washington Post. 

Set an example

In February 2020, a study by the University of Eastern Finland found that both parents setting an example is key to developing good habits – not just one! "This shows that teaching children to eat their greens is not something mothers should be doing alone,” said study author Kaisa Kähkönen, a nutritionist from the University of Eastern Finland. “A positive example set by both parents is important, as is their encouragement of the child.” 

Above all else, keep it fun

As frustrating as it can be to have a child that doesn’t eat vegetables, it’s important to remain as calm and positive as you can throughout. Kids pick up on negative energy a lot more intuitively than you’d think, and pressuring children to eat can have the opposite effect and negatively impact their relationship with certain foods (eg. vegetables!)

Of course, there’s no substitute for professional advice. So if you’re concerned about your child’s vegetable intake, consult your doctor or paediatrician.