Children and Vegetables – 10 Smart Tips to Get Your Child to Eat More Vegetables

1. Start Early with Vegetables

The earlier you introduce different vegetables, the easier it is for the child to get used to new tastes. Small babies can try everything from broccoli and radish to Brussels sprouts. The key is to offer them often, without pressure – patience wins in the long run.

2. Offer Many Tasters

Children often need more chances than adults to like new tastes. Vary the cooking methods; raw, boiled, roasted or dipped vegetables can make a big difference. Don't give up if the child doesn't like the vegetable the first time.

3. Use the 'Taco Model'

Let the child pick vegetables from their plate themselves. Serve them separately and colourful carrot sticks, pepper rings, sweetcorn kernels or peas are more appealing than a mixed salad.

4. Entice with Flavour Bridges

Spices and dips that the child already likes can make vegetables more tempting. Roasted vegetables with taco seasoning or carrot sticks with a mild sauce can increase appetite. Crispy vegetables also tend to go down better than soft ones.

5. Mix Creamy

Vegetable soups, stew bases and sauces can be blended smooth to make them more appetising. Combine with familiar ingredients such as pasta shapes, diced sausages or egg boats. But avoid hiding vegetables in unexpected places for picky children.

6. Exploit the Sweetness

Vegetables such as carrots, red peppers, sweetcorn and green peas are naturally a little sweet and often appeal to children. A little fat, such as oil or butter, can also enhance the flavour of, for example, broccoli.

7. Serve When Appetite is Greatest

Offer vegetables first, before filling foods like meatballs and pasta. A rumbling tummy can make a child more willing to try new tastes.

8. Don't Stress

Vegetables are healthy, but don't pressure the child. Children often take time to accept new tastes; you have many years to gradually introduce vegetables.

9. All Children Are Different

Children have different taste preferences and tolerance for bitter or sour flavours. Don't compare with other children; patience and variety are more important than everyone liking the same vegetables.

10. Be a Role Model

Children imitate their parents. Eat vegetables yourself and show that they are both tasty and healthy; this increases the likelihood that the child will also want to taste them.