I am perfectly aware that not all kids love their veggies.
In fact, over 50% of kids do not eat enough fruits and vegetables in a day.
While getting your kids to eat their produce at each meal can seem like an uphill battle, I promise you, it is possible.
Here’s what you need to know – most kids are scared to try new things, most kids prefer produce raw over cooked, tastebuds can change and consistency, clear guidelines and avoiding punishments or using food for reward and discipline are key.
While the goal is to get your kids to eat half their plate in produce at each sitting (as is the goal for you as well!), taking small steps to get there will go a long way.
5 Ways to Get Kids to Eat More Veggies
1. Take them shopping. A scary thought, eh?
Getting your kids involved in the process is one of the best decisions you will make. Help them become familiar with the produce section and let them help choose what you bring home.
ie – Allow them to pick 5 different vegetables that you can pack in their lunch throughout the week, but you get to pick the dinner vegetables.
2. Teach them to help in the kitchen. There are countless ways kids can help in the kitchen.
Allowing them to be involved in the preparation, especially after helping to choose the foods, is more likely to get them excited about what they are eating.
ie – Kids can help put groceries away, wash produce, or cut up some vegetables.
3. Let them choose. Giving your kids a little independence with food choices can go a long way.
Each weekend I fill a large container with cut up veggies. In the morning, my kids choose 3 vegetables they would like in their lunch that day, with the rule that each day they have to pick at least one different vegetable from the day before.
ie – Offering a couple of different vegetables at dinner is also a great way to give them options, allowing them to pick which one they would like – with the guideline that they have to pick at least one.
4. Institute guidelines. Who else loves WWII at mealtime? Yup, didn’t think so.
There is nothing worse than a dinner time fight over eating vegetables. Instead of strict rules, make some guidelines that are fair and that everyone can agree on.
ie – The 3-bite rule: try at least 3 bites of a food before you say “no, thank you”.
5. Be flexible. Never force your kids to eat their vegetables.
By creating a battle field over food, you create a poor relationship with food for them in the future. Meal times should be fun and positive.
Institute your guidelines, but never force them to finish what’s on their plate and never force them to eat their vegetables.
ie – Our house rules state that you never have to eat something you don’t want to (after the 3-bite rule) and that you never have to finish what’s on your plate. However, we always speak politely about the food given (you can’t say “I don’t like it!”, but you can say “no, thank you”) and you cannot have seconds if you have not finished what you have been served. In other words, if you are hungry, you can finish what’s on your plate so we don’t waste food.
Keep to these 5 tried and tested ways to get your kids to eat their veggies, and the consistency will pay off with results.
Try making my Homemade Vegetarian Pizza recipe to put these tips into practice!