Every kid can be a great eater and learn to like vegetables. -Katie Kimball

“How do I help my kids eat more vegetables?” It’s a question I’m often asked!

Today I have 5 quick tips and practical ideas to set up the right environment so that your kids have a CHANCE to fall in love (or at least make friends with) their veggies:

  1. Demonstration
  2. Variety
  3. Choice
  4. Fun
  5. Involvement

Let’s dig in!

Can’t see the video? Watch Help Your Kids Like Veggies here on YouTube!

No time for the video? Here are the notes!

Helping Kids Eat More Vegetables

  • 0:04: A question I get asked all the time is “How do I get my kids to eat more vegetables?” Today we’re talking about 5 strategies to get your kids to eat more and dare I say maybe even fall in love with veggies. 
  • 0:33: We know that kids will be more open to trying a new food if the environment is positive and if we are modeling it for them. We need to be a good example of approaching new foods with curiosity, regularly retrying foods we don’t like, and eating a variety of vegetables ourselves. 

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Kids Need Variety

  • 1:20: Serve more variety of vegetables. Over the course of a week and at a single meal. If you increase the variety of choices, kids are more likely to consume more. This also balances out preferences. 
  • 3:02: When you think about variety, think about preparation methods. Broccoli boiled, lightly steamed, roasted or raw are very different. 10 ways to prepare veggies. 
  • 4:45: I share an example of how this variety plays out in a meal we had. 

Giving kids a choice gives them control so they're less likely to push back. -Katie Kimball

  • 5:41: Give kids the power of choice. Use the “bar” method (think salad bar turned pizza bar, pasta salad bar, baked potato bar, etc). 
  • 6:38: You can cook extra and have a rotation so that you don’t need to cook 3-4 different veggie sides every night. I explain how this could look. 

Have Fun: Eat More Veggies

  • 7:41: Have fun! Kids evaluate their food with their eyes first. The cuter you can make it, the more appealing it will be. 

When things look good, you want to eat them. -Katie Kimball

  • 8:54: We love serving a blended soup with a straw to make things fun. Even something like serving condiments or dips in tiny bowls is fun for kids. 

We know kids learn through play, why not apply that to the table? - Katie Kimball

  • 10:26: I think this last tip is the most powerful and that’s to get them involved. Include your kids in choosing meals, grocery shopping, and cooking. The more invested they are in the process, the more likely they are to make friends with those vegetables. Keep the pressure to taste off so this can be a fun time of exploring and exposure. 
  • 12:31: Keep a growth mindset and always remember there is hope. Even in our 30s and 40s we can learn to like new foods. Importance of a growth mindset and letting kids play with their food. 

Resources I Mention to Help Kids Eat Vegetables

helping kids eat more vegetables