Veggies are part of a healthy diet, but getting kids to eat (and enjoy) them can be a struggle. We put together 5 ways to get kids interested in and try new veggies. Don’t worry, we built in some fun along the way!
1. It’s all about exposure.
Kids can be picky, so don’t be surprised if they are quick to say “no thanks” to veggies. Keep trying! You are doing a great job!
A good rule of thumb for young kids is to serve them 1 tablespoon of veggies per year of age. For example, a 3-year-old would get 3 tablespoons of shredded carrots. This seems like a tiny portion, but it helps them explore new foods without getting overwhelmed. They can always have seconds if they finish the first few bites!
2. Show them how much you love your favorite veggies.
Kids are more likely to try veggies when they see you eating them.
You are your child’s biggest role model, and they are more likely to eat what they see you eat.
3. Add veggies to their favorite foods.
Does your child love mac and cheese? Why not add some small bits of broccoli or cauliflower? We recommend chopping or shredding veggies and adding them into sauces or stirring into their favorite dishes. If you have a picky eater, you can choose veggies that are the same color as their favorite food. We call this technique the “sneaky chef.”
4. Share the adventure.
Exploring new foods together can be a fun way to get kids to eat veggies and make memories. Let kids choose what veggie they want to try. They can also help you cook. Kids are more likely to try the new food if they are invested in the process.
5. Have some fun.
Trying new veggies doesn’t have to be serious business. Create new memories while playing with your food. Here are some ideas to get you started!
- Veggie Art: Cut carrots, cucumbers, or zucchini into fun shapes like hearts, stars, or flowers! Our fresh veggie flowers are a hands-on way to get your kids excited to eat their veggie flower creations. You can also make veggie “funny faces” or “rainbows”
- Make your own veggie skewers: Have your kids make their own veggie skewer! Choose different veggies like cucumber, cherry tomatoes, broccoli, cauliflower, or bell peppers so that they have different colors and flavors to choose from. Ask them to make their own pattern. These can be grilled or eaten raw with a dip! Pro tip: try our Homemade Ranch Dip for a healthy kid-friendly option!
- Tic-tac-veggie-toe: Use celery or carrot sticks to form a tic-tac-toe grid. Make game pieces out of chopped veggies.
- All aboard the veggie train: Our “veggie train” is a fun and creative way to serve a variety of vegetables.
- Guess the veggie: Fill a bowl with water and add different veggies. Have your child close their eyes and take a bite of the vegetable. What is it?
Good luck and happy veggie exploring. Don’t forget to give peas a chance!
Let us know what new veggies you try at home by leaving a comment below, we’re all ears (of corn)!