Over the years, customers have asked me, "J, how do you get your children to eat their vegetables?" I get it, it can be difficult getting our children to incorporate more plants in their diet. It's all about creating a positive environment and including them in the process, so here are a few practical tips you can follow!
1. Involve Them in the Process
Grocery shopping: Let them pick a vegetable to try which gives them control over their autonomy and choices.
Cooking: Give them small tasks like washing, stirring, plucking vegetables off stems and cutting soft vegetables like mushrooms. This also trains their fine motor skills!
Growing veggies: Even growing a single bean sprout can sprout interest. All you need is a bean, some cotton and water!
2. Make Veggies Fun and Familiar
Cut into fun shapes: Use cookie cutters or make smiley faces. Offer a variety by making your plate colourful!
Serve with dips: Hummus, yogurt, or cheese dip can make raw veggies more appealing.
Hide in familiar foods: Add grated or blended veggies into pasta sauce, muffins, or meatballs. I would do this to add nutrients to their diet on top of introducing vegetables to them. Consider our Vegan Broth that's rich in nutrients (11 ingredients!!) and adds a deep flavour to the little one's meals! Our Iron-rich Pasta Sauce is also a fantastic option to add more nutrients in their meals.
3. Offer Veggies Without Pressure
Avoid forcing or bribing: “Eat your broccoli or no dessert!"
Serve small portions alongside preferred foods.
Keep the mood light—pressure can increase resistance.
4. Be a Role Model (Important!)
Let them see you eating and enjoying vegetables regularly.
Family meals help kids learn through observation.
5. Keep Serving, Even if They Refuse
It can take 10–15 exposures before a child accepts a new food.
Don’t give up too quickly—keep offering in small amounts.
6. Use Positive Language
Focus on the taste or colour, not health (“These carrots are super crunchy!” instead of “They’re good for you”).
7. Create a Routine and Limit Snacking
Kids are more likely to try new foods when they’re actually hungry.
Stick to regular meal and snack times.
8. Give Choices Within Limits
Offer only two healthy options: “Would you like carrots or cucumbers?” It gives them a sense of control.
9. Celebrate Tries, Not Just Finishes
Praise trying, touching, or smelling veggies, even if they don’t eat them yet.
Most importantly, have fun in the process and start them early!