how to get kids to eat more vegetables

Veggie Victory: Fun Ways to Get Kids to Gobble Up Greens

Vegetables can feel like tiny trolls guarding the treasure trove of healthy eating for many parents. But fret not, weary warriors! With a little creativity and strategy, you can transform those leafy foes into lunchtime allies. Here are some tricks to turn “I hate veggies!” into “Veggie, please!”

how to get kids to eat more vegetables

Plant the Seeds of Curiosity:

  • Get hands-on: Take your kids to the farmer’s market or plant a veggie garden together. Seeing where food comes from sparks interest and appreciation.
  • Read veggie-themed stories: Books like “The Very Hungry Caterpillar” and “VeggieTales” make healthy eating a fun adventure.
  • Turn them into mini chefs: Let them help wash, chop, and mix in the kitchen. They’re more likely to eat what they helped create.

Ditch the Bland, Embrace the Brilliant:

  • Rainbow Power: Arrange sliced peppers, tomatoes, and cucumbers on a plate like a vibrant edible mosaic.
  • Dip into Deliciousness: Offer homemade dips like hummus, guacamole, or yogurt sauce to add flavor and fun.
  • Get Sneaky: Blend spinach or kale into smoothies, add grated carrots to muffins, or hide zucchini in your spaghetti sauce.
  • Shape Shifters: Cut veggies into playful shapes with cookie cutters or turn broccoli florets into tiny trees.

Make Mealtime a Playground:

  • Theme night surprises: Transform dinner into a pirate ship adventure with veggie cannons (carrot sticks) or a jungle expedition with edible ants on a log (celery sticks with peanut butter and raisins).
  • Build a veggie face: Arrange veggies on a plate to create a silly or friendly face.
  • Playful presentation: Serve veggies in colorful bento boxes, fun bowls, or on skewers for a picnic-style atmosphere.
  • Dessert? We hardly knew her! End the meal with a piece of fruit instead of sugary treats.


  • Be patient and persistent: It can take up to 15 tries for kids to accept a new food. Don’t give up after one bite!
  • Lead by example: Show your own enthusiasm for veggies and make them a regular part of your meals.
  • Positive reinforcement: Focus on praising effort and trying new things, not forcing or punishment.
  • Make it a family affair: Get siblings and grandparents involved in encouraging healthy eating habits.

With these playful strategies and a sprinkle of patience, you can conquer the veggie battlefield and turn mealtimes into adventures in deliciousness. Remember, healthy eating is a journey, not a destination. So, celebrate every veggie bite, big or small, and watch your little sprouts blossom into healthy and happy eaters!

Bonus Tip:

Get creative with food art! Use cookie cutters, toothpicks, and edible decorations to turn ordinary snacks into playful veggie masterpieces.

I hope this article equips you with the tools and inspiration to lead your little ones on the path to veggie victory!

Happy munching!

social network for moms