get kids to eat more vegetables by nutritionist

Get Kids to Eat More Vegetables

Getting kids to eat more vegetables can be a challenging task, but it’s essential for their health and well-being. With childhood obesity on the rise and the many benefits of a vegetable-rich diet, it’s crucial to find creative ways to encourage children to embrace these nutritious foods. I’d like to explore five fun and effective strategies to make veggies more appealing to kids (and frankly, adults too). Many of us adults struggle in this department as well.  These are great tips for everyone.

Make Veggies Visually Appealing

Kids are often drawn to colorful and visually appealing foods. Get creative by arranging vegetables in fun and colorful ways, such as creating a rainbow salad with a variety of vibrant vegetables. You can also use cookie cutters to make fun shapes out of veggies or arrange them on a plate to create a smiley face. The more visually enticing the veggies, the more likely kids are to give them a try.

Involve Kids in Meal Preparation

Children love to be hands-on, and involving them in meal preparation can make them more excited about eating the final product. Let them wash, peel, or chop vegetables under your supervision. You can also create a “build your own” taco, pizza, or salad night where kids can choose their own vegetables and toppings. This sense of ownership can make them more willing to eat the veggies they’ve selected.

Sneak Veggies into Familiar Dishes

Sometimes, it’s easier to introduce vegetables into your child’s diet by sneaking them into their favorite meals. You can blend vegetables into sauces, soups, or smoothies without altering the taste significantly. For example, add spinach and carrots to a fruit smoothie or puree vegetables and mix them into spaghetti sauce. Sneaking veggies can be a great way to get kids accustomed to the taste gradually.

Make Vegetables Fun

Make vegetables more appealing by turning them into fun snacks or side dishes. For instance, create veggie “fries” by baking or air-frying sweet potato or zucchini sticks. Alternatively, serve veggies with a tasty dipping sauce, like hummus or yogurt-based dressing. Turning veggies into finger foods or incorporating them into favorite snacks can make the experience enjoyable for kids.

Be a Role Model

Children often mimic the behavior of their parents or caregivers. If they see you enjoying vegetables, they’re more likely to give them a try. Make sure to include a variety of vegetables in your own diet and talk positively about them at the dinner table. Avoid forcing or pressuring your child to eat vegetables, as this can lead to resistance. Instead, set a positive example and let them explore vegetables at their own pace.


Encouraging kids to eat more vegetables can be a rewarding journey for both parents and children. By making veggies visually appealing, involving kids in meal preparation, sneaking them into familiar dishes, making them fun, and being a positive role model, you can create an environment where vegetables are seen as a tasty and enjoyable part of the meal. Remember that patience is key, and it’s essential to celebrate small victories along the way. With these strategies, you can help your kids develop a lifelong love for vegetables and pave the way for a healthier future.

Do your best!!  And get support!  It’s certainly not easy being a parent who cares about your children’s well-being. I get it!!

Key to Success

As we all know, knowledge and implementation are two very separate realities.  Making lifestyle changes all at once can feel overwhelming especially with all the conflicting noise on the internet.  Humans are hardwired to need support; seek it both personally and professionally.  Get a free 30-minute phone consultation.  See if this is the right match for you by addressing natural weight loss, cravings, emotional eating, balanced diet, disease prevention, nutrition, and getting to the root cause of what’s keeping you stuck.  See what others are saying on Google and Yelp.

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~ Samantha Hua, Nutrition Coach, Holistic Health Coach & Weight Loss Coach