“Eat your vegetables,” it seems like age-old advice, but what do you do when your youngster refuses to eat vegetables? You’re not alone, mama, whether vegetables cause a squabble at the dinner table or you’re concerned about your child’s health.

Most importantly, you are not a bad mother if your child refuses to eat his or her vegetables.

Vegetables and children can be a difficult combination. As mothers, we instinctively assume that if we can simply convince our children to eat their vegetables, they would be happier and healthier. They can, however, be quite difficult for children to consume and enjoy.

Why are veggies so difficult for kids to eat?

Even if they are prodded, pushed, or bribed, many children may refuse to eat veggies. For your child, eating vegetables might feel like a work, and convincing them to try “just one bite” of any veggie on their plate can be a nightmare.

It may be useful to know that we are born with sweeter taste preferences. Breast milk, which contains naturally occurring carbohydrates, including lactose, is a baby’s first diet.

Vegetables, on the other hand, can be more difficult for youngsters to adjust to because they have more bitter, sour, and complex flavours. Children are learning to eat a variety of meals, and being familiar with veggies is similar to acquiring a new skill, such as riding a bike. It takes time, caring, and practise in a low-pressure setting.

Is it true that vegetables are required for children to be healthy?

So, what’s the big deal about vegetables? Why is it so important to get a child to eat vegetables? This is something that healthcare professionals frequently lecture well-intentioned family members about, but the truth is that your child can obtain the nutrition they need to grow and thrive without focusing just on vegetables.

Because fruits and vegetables have comparable nutrient profiles, your child will be more likely to acquire the nourishment they require if they have access to a range of foods.

The final line is that a child’s health is not only determined by how many vegetables they consume.

There are a number of other factors that influence their health, including:

  • Access to a wide range of foods
  • Affordable healthcare
  • Emotional nurturing, as well as other activities, should be done on a regular basis.

While veggies can supply crucial nutrients to a developing youngster, worrying over whether or not your child is getting enough food will simply make eating more difficult for both of you.

The good news is that you can assist your child in having fun with them. (It also doesn’t require any coercion, bribery, deception, or finding out how to smuggle vegetables into your child’s food.)

7 ways to get kids to eat more vegetables

1. Make sure they’re tasty

Vegetables don’t have to be tasteless or bland. If your child is having trouble eating them, try serving and preparing them in a new way.

Don’t be afraid to experiment with different seasonings, herbs, and spices. Cook with genuine butter or bacon or pancetta in a skillet.

Make a delicious salad by tossing in some dried fruit and nuts. Serve your child something that you appreciate and that your child enjoys as well.

2. Pair with meals you know and love

Serving vegetables alongside things that your child is already familiar with will encourage them to try them. For a child, having too many new or unusual foods might be daunting.

Keep this in mind when arranging meals for your family: a neutral food component combined with something that may be a bit more difficult to consume, such as a vegetable, can make it easier for your child.

3. Keep the low level of pressure

When a child is pressured to do something, they are less likely to desire to do it. When it comes to eating, you have complete authority to stop enticing, coercing, or negotiating with your child.

Keep in mind that parents provide, and the child decides. It is your responsibility to decide what meals will be offered. It’s up to your child to determine whether or not they want to eat what you’ve prepared and how much they want to eat.

If your child doesn’t mind eating vegetables, he or she will be more willing to try new things. Putting pressure on a child to eat certain meals can make them loathe them.

4. Don’t give either favourable or negative feedback

Many parents feel compelled to reward or penalise their children based on their vegetable consumption, but this can backfire. Telling a child, for example:

“If you don’t eat at least one bite of your broccoli tonight, you won’t receive dessert.” (Negative reinforcement.)

“You did a fantastic job of eating all of your vegetables! Now it’s time for dessert.” (Positive reinforcement)

These feeding methods can teach a child that they can’t trust their bodies to make food decisions for them, or that particular foods must be earned. For a child, this makes food more chaotic and sets the basis for future problematic eating practises.

5. Continue to try new things and reintroduce them

“If at first you don’t succeed, try, try, try again,” we’ve all heard. This is especially true for children and vegetables. It’s easy for parents to give up hope that their child will try and like a certain meal after seeing them reject it repeatedly. As a result, we give up and stop trying. However, for a youngster to accept a food, he or she may need to be exposed to it repeatedly.

Many parents are likely to give up trying at the first hint of rejection, according to research, a kid may need as many as 8-15 exposures to a certain cuisine before they develop acceptance of that dish.

In order to enhance acceptance and intake of new foods, such as vegetables, continue to introduce them in a low-pressure atmosphere.

6. Involve your children in the cooking process

Hands-on activities, such as cooking and gardening, have also been found to encourage children to consume more vegetables. When a child is permitted to participate in the planning and preparation of a meal and can observe how a food is cultivated and/or prepared, it may help them to develop healthier eating habits. Allow your youngster to assist in the preparation of vegetables and to participate in the kitchen.

7. Set a good example

Finally, children learn by example, so you may need to concentrate on your own eating habits in order to have a child who eats healthily. Take an honest look at how you eat and your own relationship with food in a loving and patient manner.

Do you eat a wide range of foods? Do you have faith in yourself when it comes to your health and body? If you’re having trouble with your own diet and health habits, it’s vital that you seek help for yourself first.

Allowing veggies to become a war is not a good idea. Connect with the resources you need if you need assistance raising a healthy eater. Mama, you’ve got this, and you don’t have to do it by yourself.


  1. How can I get my kids to eat vegetables without them knowing?

    Consistency is key. Vegetables should be served with every lunch and dinner.
    – Allow kids to assist in the selection of vegetables.
    – Serve vegetables that children enjoy.
    – Make vegetables enjoyable.
    – Vegetable recipes that are suitable for children should be considered.
    – Keep it simple.
    – Be a role model for vegetarians.

  2. Should you force your child to eat vegetables?

    Make sure you’re not forcing them to eat veggies or bribing them with promises such, “If you eat cauliflower, you get candy.” This can make mealtimes unpleasant for youngsters and prevent them from developing a healthy relationship with eating.

  3. How do I get my fussy kids to eat fruit and veg?

    How to Convince Your Picky Eaters to Love Veggies
    – Veggies should be served first.
    – Make Snacks a Priority.
    – Make a green breakfast.
    – Do not be afraid to take risks.
    – Don’t let them forget where it all began.
    – Don’t eat when on the move.
    – Fake Veggies Shouldn’t Be Believed.
    – Don’t Forget To Inquire

  4. Why do kids hate vegetables?

    Toxins in plants taste bitter to deter us from consuming them; children’s dislike to bitter tastes has probably developed to aid their learning. Our evolutionary forefathers and mothers grew up in a world full of hazardous plants, so we developed a gene that makes the toxins in these plants taste bitter, preventing us from consuming them.