The secret to get your kids to eat more vegetables

Imagine this: your child - open to exploring new foods, helping out in the kitchen, excited to pass through the produce section of the grocery store, asking for second servings of something other than chicken nuggets.

Does this sound like a dream?

It doesn’t have to be. Adopting one simple action is all you need to convert your kiddo from a veggie skeptic to happy omnivore.

The Secret?

Bring your little the next time you’re hitting up the farmers market or grocery store. Tell them it’s their job to select at least one fruit or vegetable to bring home (better yet, one of each - go crazy!). That’s it!

How to get your picky eating kids to eat more fruits and vegetables

That sounds too easy. Why will this work?

It is your responsibility as a parent to provide food for your children, but as your kids grow, their role in making decisions about what they eat should grow as well. Research shows a direct connection between vegetable preparation and consumption. Involving kids in the process of feeding your family gives them more power and information, which in turn increases their autonomy and excitement.

What comes next?

For today, selecting a new vegetable might be as far as you and your little go. That’s okay. The first step is simply encouraging them to select something they MIGHT eat. They might not be ready to dive mouth first into a new food today, but with more exposure that step won’t be far behind. Keep at it. Try again. When they’re open, here’s where to take it next (with your assistance as needed depending on age and development):

  • They can find a recipe featuring the food they selected
  • They can research some fun facts about their vegetable. How does it grow? Where is it from? How should it be stored?
  • Ask them to help in the kitchen preparing the food

Bottom Line

Don’t rush it. These steps may happen slowly and without your kiddo actually eating the food at first. It’s a process, so meet your kid where they’re at and be patient, resisting the urge to urge. Keep going and the time will come. Their interest will pique. They won’t be able to resist the curiosity. Before you know it, one bite turns into many.