How to Get Your Kids to Eat More Vegetables

I’ve met a few kids in my time who have never had more vegetables than a carrot stick and, if they had to guess what an artichoke is, would say it’s a karate move. But not my kids, of course. They eat their vegetables all the time. At least sometimes. I mean, they all go through phases of pickiness, but when it’s all said and done, they eat almost every vegetable there is. What’s my secret? Well, I have 10 of them…

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1. Serve them raw. Seriously, have you ever eaten a raw pea? It’s heaven on earth. No need for butter. Kids eat them like candy. I put a plate of raw cut-up veggies on the dinner table every night—yes, carrot sticks, but also sweet red peppers, celery, fresh peas. Cauliflower and tomatoes.

2. Let them have dip. It’s not the end of the world if they have a bit of Hidden Valley Ranch dressing on their veggies (in fact, there is an organic version of Hidden Valley Ranch dressing). It does make a piece of raw broccoli really much more yummy.

3. Plant a garden. Studies show that kids who grow veggies themselves will eat almost anything. I’ve seen it with my own eyes. If you are growing an organic garden, kids can eat stuff right out of the garden without rinsing. Unless it’s a carrot or potato or something like that (for you non-gardeners, those veggies grow underground, so they are covered in dirt when you harvest them).

4. Just add butter. Organic butter, of course, but a little bit never hurt anyone. And some vegetables, like spinach or kale, need a bit of oil for their nutrients to be absorbed better into our bodies. Corn on the cob…need I say more?

5. Add them to soup. It’s amazing what kids will eat when it’s submerged in a savory broth. If you suspect they won’t like something, chop it up till it’s really tiny. After a half hour in the soup, it will magically disappear!

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Disclaimer: The views expressed above are solely those of the author and may not reflect those of
Care2, Inc., its employees or advertisers.

Joe R.

3:23PM PDT on Mar 27, 2012

Lots of luck parents. (No kids.)

send a green star

jayasri a.

6:48PM PST on Feb 1, 2012

thanks

Samantha M.

8:20AM PST on Feb 1, 2012

thanks. I was one of those picky kids, I still am at 22. But I try my hardest to eat as many veggies as possible (I always eat waaaay more fruit than I should). This is time consuming, but my dad used to cut stuff up into different shapes so I would eat it AND he didn't have to waste the money on buying those lunchables.

Elle E.

11:37PM PST on Jan 31, 2012

Personally I don't understand why parents want kids to eat more---unless the child is diseased and suffering from malnutrition. I've not known a child to starve himself to death when they have access to food. My son had access to real food and was not offered junk or fatty things like cheese sauce to get him to eat veges. He grew to 6'4" and very healthy. If someone is taught to eat veges only when they have cheese on them, this can lead to obesity by the time they are 30. I say, let them eat real food..........and it's amazing what they will eat when they are not filled up with junk food prior to a meal. Consider the old saying: "You can lead a horse to water but you can't make it drink". Then consider this: "The horse will drink if you first make sure it is thirsty"

LMj S.

11:25PM PST on Jan 31, 2012

helpful article, thank you.

Andrea A.

12:45PM PST on Jan 25, 2012

Thanks.

Jo A.

5:16PM PST on Dec 17, 2011

Great tips! Thanks!

Darla G.

2:34PM PDT on Aug 19, 2011

all 3 of my kids ate veggies easily from baby on... my 9 year old girl, when she was 3 used to get so excited when daddy wasn't coming home from supper and would request salmon and brocolli for supper... not daddy's favorite... he is the fussiest in our home... and even now will run through the farmers market and pick out the newest weirdest looking friut or veg adn pick it out for supper. My boys "had to try" asparagus when the were little cuz they heard it made your pee smell.. and they have loved it ever since. And we always quote the old 80s commercial.. "i hear brocollis make you smart" take my kids out for pizza and they ask for a jumbo meal salad to share before the pizza comes out. Get it in tehm young and it certainly helps. My S_I_L 's kids eat nothing... just buns and KD EWWWW,,,

Matthew C.

1:30AM PDT on Jul 24, 2011

One thing I suggest to people is this: Puree different colored veggies into a paste, and use a clear container to pour different colored layers into and then get healthy chips or raw veggies to let your child dip into the pureed veggies-- that allows them to get double or triple the amount of veggies, without having them even notice they are eating them.

Claire O.

9:34PM PDT on Jul 22, 2011

i love these!