How to motivate your child to eat more vegetables?

Published 29 March 2024 at 20:08

Tickikids Blog Singapore >  Health >  How to motivate your child to eat more vegetables?

It is impossible to underestimate the role of a balanced diet rich in fruits and vegetables in the child’s growth and development. Yet, we hear the question “What to do, my child won't eat meat or vegetables?” more often than not and it is a common problem for thousands of families. 

Persuading little ones to embrace these nutritious foods is a brain teaser. Whether it's the taste, texture, or simply a reluctance to try something new, many kids have their reasons for avoiding greens on their plates. Additionally, in a world filled with processed snacks and sugary treats, competing with these enticing options can be tough. 

However, there are several strategies you can try to make the experience more enjoyable and enticing for your kid. With us, you will learn how to encourage your child to eat vegetables in no time!

Practical tips and strategies

Be patient

This is our tip on how to get a child to eat fruits and vegetables - do not give up after the first failed attempt. And, do not force your kids to eat veggies or fruits, as it can create negative associations. 

Set Up an Example

If you want to see your child eating fruits and vegetables - start eating greens yourself. Lead by example! Children repeat the actions of adults around them and if you explain the importance of veggies but avoid eating them your actions speak louder than words. By incorporating a variety of vegetables into your meals and expressing enjoyment while eating them, you set a positive example for your child to follow.

Image Credit: Pexels

Turn it into play, and get creative

The list of useful veggies is not limited to broccoli, there are many vegetables of many shapes and colors, and you can make them visually appealing so your little ones will be excited to give them a try.

Ask your little chefs to help you

From grocery shopping to cooking delicious meals, there is always a possibility to include your kid in the process of meal preparation. Thus, they boost their cooking skills, and there is a pretty good chance that they will want to try the food that they have created themselves.

Editor’s note

on how to encourage child to eat vegetables: take advantage of various cooking classes where children learn to cook and work in groups. The menus there always include veggie dishes and other kids will eat them. There is no chance that your kid will refuse to try a meal created by them and their friends, and thus you can repeat the success by offering them the same dish they tried at the class. Or, ask them to show what they have learned and let them cook this dish at home.

Offer choices

Sometimes child refuse to eat vegetables because they don’t have options to choose from. What if your kid has concerns about broccoli but will enjoy eggplant? Introduce a wide range of vegetables to your child's diet, including different colors, textures, and flavors. And the more veggies you offer, the higher the chance that your child will find something they like.

Hide veggies

In extreme cases, when parents are desperate to see their child eating vegetables, they can try hiding greens in the meals. Check out various recipes of pizza or pasta with hidden veggies - it is possible to sneak several types of veggies into the sauce, smoothies, or stuffing and your kids will not know about it. Blending or finely chopping vegetables can disguise their appearance and flavor, making it easier for picky eaters to consume them without resistance.

Educate your kid about the benefits of greens

Learn together how much vegetables should a child eat a day, and why it is important for their health and growth. Keep the conversation positive and focused on the benefits rather than scolding for not eating them. And if you don’t know how to explain vegetables to a child, there is no need to worry! There are plenty of educational channels on YouTube or TikTok that explain everything in an age-appropriate way.

Remember, every child is different, so what works for one may not work for another. Keep experimenting with different approaches until you find what resonates with your child and eventually, they may develop a love for vegetables on their own. Remember, every small step towards vegetable consumption is a victory worth celebrating on the path to raising healthy and happy eaters.