How to get your kids to eat more vegetables

For some families, getting kids to eat their vegetables is no trouble at all, whereas for others it can be a complete nightmare, to the point that you might want to give up the battle very early on.

If you happen to be one of those on the ‘Eat Your Vegetables’ Battlefield then don’t despair there are some proven methods that will not only help you to win the battle but also to win the war, resulting in less stress at meal times and kids that don’t mind eating their vegetables!


  • Blend them in: Blend soups so that the vegetables are not visible in whole shapes
  • Add finely chopped vegetables to stews and casseroles
  • Tell them about all the ‘magic powers’ or strengths that they’ll develop if they eat certain vegetables, i.e. eating carrots will help them see in the dark!
  • Add vegetables into smoothies, they will be disguised by the fruit colors and flavors – the kids will never guess they are there unless they see you adding them in!
  • Cut raw vegetables into fun shapes (particularly carrots, peppers, salad vegetables), allow kids to design faces, animals etc with an array of vegetables on their plates.
  • Encourage the kids to help prepare the meal; then they will have more fun talking about the vegetables, understanding the difference they make to the taste, trying out little bite size pieces of them raw and then cooked.
  • Tell them about how much their ‘hero’ loves a certain vegetable and how it allows them to be as great as they are at what they do! This works particularly well with younger kids.
  • Grate vegetables into dishes, this way they’ll still have the texture but not such a strong taste in every mouthful that they take.

It’s all about being clever and doing whatever is necessary to ensure that kids are getting a healthy amount of vegetables into their diet on a daily basis.

If you have to disguise them – so be it!  You’ll be glad you did in the long run, especially when you see your kids running around healthy and full of energy because they are getting plenty of vitamins, minerals and roughage from what you are feeding them.

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