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How to Get Your Kids to Eat More Vegetables

6. Make a chopped vegetable salad. Same principle—cut up lots of raw veggies into cute little bits, add your family’s favorite dressing (ours is a simple vinaigrette), and even add some toasted nuts, and you have a really crunchy festival of vegetables.

7. Roast them till they are crispy and golden. Take cauliflower, for instance—it’s a tough vegetable to love if you’re a kid. But what I do is cut up a head of cauliflower, coat the tiny pieces liberally with olive oil, sprinkle with salt, and roast at 350° for about a half hour and you have little brown bits of deliciousness. You can do the same with carrots, asparagus, and lots of other good things.

8. Get them to help you prepare them. I learned this when I was shelling lima beans one day. Suddenly, kids wanted to help and they all sat on the counter and helped shell the limas. Funny, but not many ended up in the pot. Limas are surprisingly good raw.

Put your kids to work. They’ll be glad you did.

9. Cover in cheese. After all, kids need calcium too. There is no harm in having a little bit of melted cheese with your veggies—especially ones like broccoli, cauliflower, eggplant, and other unusuals.

10. Eat them yourself! Most kids I’ve met who don’t eat their veggies have parents who don’t eat their veggies…busted! Kids love to copy what we do, so we must do what is right for them. Turns out it’s right for us, too.
What are your tips and tricks and techniques for getting kids to eat their vegetables?

Read more: Blogs, Children, Diet & Nutrition, Eating for Health, Maria's Farm Country Kitchen, , , ,

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3:22PM PST on Feb 11, 2013

thanks. i am really working on eating more veges myself. i buy but do not use them. these are good ways to step up my own efforts to eat better. and for dip - try different types of dressing. my son will only eat ranch. i dip veges in honey mustard or basalmic dressing.

4:06AM PST on Feb 11, 2013

Thank you Maria, for Sharing this!

3:09PM PST on Feb 8, 2013

Letting them help grow and cook them help a lot!

6:18AM PST on Nov 19, 2012


1:03PM PDT on Jul 25, 2012

I always ate vegetables as a child. Other moms were surprised and asked my mother "she's so well-behaved, she eats vegetables, unlike my child!". Why yes, duh.

3:23PM PDT on Mar 27, 2012

Lots of luck parents. (No kids.)

6:48PM PST on Feb 1, 2012


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.

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"

11:25PM PST on Jan 31, 2012

helpful article, thank you.

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