A Dietician's Tips For Getting Kids Eating (and Loving) Veggies

Every parent dreams of their child eating a wide variety of nutritious foods, especially vegetables. But in reality, getting kids to eat more veggies often feels like a battle. How do you encourage kids to eat more veggies without making mealtimes stressful? Pressuring them rarely works and can even backfire.

So, what can parents do?

The statistics around children’s vegetable consumption are concerning: nearly one-third (29%) of children aged 5-10 years in the UK eat less than one portion of vegetables a day (1).

But why is it so hard to get kids to eat veggies? There’s actually a biological reason. Children are born with a preference for sweet tastes (2), making them naturally hesitant to embrace the bitter flavours often found in vegetables. The good news? Childrens’ taste buds can adapt over time with repeated exposure (often more than 10 times) (3).

Here are some creative, evidence-based strategies to help your little ones fall in love with veggies:

1. Veggies as starters

Offer veggies as snacks or ‘crudités’ before meals when kids are most hungry. A colourful array of veggies, perhaps paired with a fun dip like hummus or fresh salsa, can be surprisingly appealing when they’re waiting for dinner.

2. Experiment with preparation styles

Kids love variety and novelty. Try offering veggies in different ways—raw, grated, roasted, mashed, or steamed. The change in texture, shape and presentation might just spark their interest.

3. Veggie-packed smoothies and sauces

Blend veggies into smoothies, pasta sauces, or soups. But don’t hide them—let your kids see what goes into their food and, if possible, involve them in the cooking process. This builds familiarity and curiosity.

4. Try dips

Dips can turn plain veggies into a fun, tasty experience. Try hummus, salsa, guacamole, yoghurt, olive oil, tzatziki, pesto, or a black bean dip. Even familiar options like a natural ketchup can make veggies more enticing.

5. Grow veggies or herbs at home together

Research shows that children are more likely to try the foods they’ve helped grow (4). Planting a herb pot or small veggie garden together is a fun way to engage them in the process—from watching the plants grow to then picking them for meals.

6. Read veggie-themed books

Research has found that reading a picture book about veggies can increase a child’s willingness to try them, especially those they haven’t encountered before (5). Make veggie adventures part of your storytime!

7. Serve veggies at breakfast

Why limit veggies to lunch and dinner? Offering vegetables at breakfast—like a tofu scramble with spinach, hummus with veggies, or avocado toast—can normalise them as part of any meal. Studies have shown that even in a childcare setting, kids are more likely to try veggies when served in the morning (6).

8. Stay consistent and patient

Learning to enjoy the taste of vegetables takes time and many repeated exposures, especially the more bitter-tasting ones. Be patient, and continue to offer a variety of veggies regularly and to be a role model, even if your child resists at first. Eventually, their taste buds will catch up!

9. Fruits are your friend

In the meantime, don’t stress too much. Fruits offer many of the same nutrients as vegetables, so while your little one is warming up to veggies, feel free to offer colourful fruits alongside their meals and snacks.

Encouraging your child to eat more vegetables is a journey, but with a few tips you can make it fun and stress-free! Patience and persistence are key—and soon enough, veggies will become a natural part of their diet.

Paula Hallam, Registered Dietitian, BSc (Med) (Hons) RD, PG Cert

@plantbasedkids.uk

https://plantbased-kids.com/