As parents, we know how important it is for our kids to eat their vegetables. But getting them to actually enjoy them can be a challenge. Fortunately, there are a few simple secrets to getting your kids to love veggies.
1. Serve a Variety of Veggies
Kids can get bored easily, so it’s important to mix things up. Try serving a variety of different veggies in different ways. For example, roast some carrots, steam some broccoli, and grill some zucchini.
By offering a variety, you’ll be more likely to find a few veggies that your child enjoys.
2. Make Veggies Fun
If you make veggies seem like a chore, your child is less likely to want to eat them. Instead, make veggies fun by cutting them into fun shapes, creating a veggie rainbow, or letting your child pick out a veggie they want to try at the grocery store.
By making veggies enjoyable, your child will be more likely to eat them.
3. Hide Veggies in Favorite Foods
One of the easiest ways to get your kids to eat veggies is to hide them in their favorite foods. Add pureed veggies to soups, stews, and sauces, or use zucchini or pumpkin to make muffins or pancakes.
By incorporating veggies into familiar foods, your child won’t even realize they’re eating them.
4. Let Them Help Prep
If your child feels like they’re involved in the cooking process, they’ll be more interested in trying what’s on their plate. Let your child help wash and chop veggies, mix ingredients, or even choose a recipe.
By involving your child in meal prep, they’ll feel more invested in what they’re eating.
5. Be a Good Role Model
If your child sees you eating and enjoying veggies, they’ll be more likely to do the same. Make sure you’re setting a good example by eating a variety of veggies yourself.
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If your child sees you enjoying a salad or snacking on carrot sticks, they’ll be more likely to try them as well.
6. Keep Trying
If your child doesn’t like a particular veggie the first time they try it, don’t give up. Research has shown that it can take up to 10 exposures to a new food before a child will accept it.
Keep offering veggies in different ways, until your child finds ones they enjoy.
7. Make it Competitive
Kids love a good competition. Make eating veggies a game by having a veggie-eating challenge or seeing who can eat the most colors of veggies in one week. By making it a competition, your child will be more excited to eat their veggies.
8. Don’t Force It
While it’s important to encourage your child to eat their veggies, it’s also important not to force it. If your child feels like they’re being pressured to eat something, they’re more likely to resist.
Instead, offer veggies in a positive and encouraging way, and let your child decide if and when they want to try them.
9. Make Mealtime Enjoyable
Mealtime should be a time for family bonding and conversation. If your child enjoys the experience of sitting down to eat with family, they’ll be more likely to enjoy the food as well.
Make mealtime enjoyable by engaging in conversation and creating a positive atmosphere.
10. Celebrate Small Wins
Finally, it’s important to celebrate small wins. If your child tries a vegetable for the first time, or eats an entire serving of veggies, celebrate it! Praise your child for making healthy choices, and let them know how proud you are of them.
