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4 Ways to get your kids to eat veggies

It’s safe to say that we have all used the here-comes-the-aeroplane method at some stage when trying to feed our kids veggies, right? While some kids love eating vegetables, others (what feels like the majority) can’t seem to stomach those healthy and nutritious meals and snacks.


Why is it important for your child to eat vegetables?

Not only can vegetables taste delicious, but they also have a lot of essential nutrients. According to, eating enough fruits and veggies helps reduce the risk for obesity and is essential for the growth, development and health of infants and young children.

Are you finding it hard to get your kid to eat their vegetables? Try these useful tips and tricks to have your kids gobbling up those broccoli stems and carrot sticks in no time.

1. Get crafty and playful with your approach

When planning your meals and healthy snacks, experiment with vegetables that have different colours, textures and tastes. Get creative and cut them into various shapes and sizes to pique the interest of your little one. Pretend the broccoli are trees, use star moulds for the steamed butternut and add boldly coloured veggies such beetroot. Have you ever heard of the snack ‘ants on a log’? It consists of celery (the log), peanut butter and raisins (the ants). Make a game of it – eating all the ‘ants’ is a great incentive for them to finish the snack.

2. Sneak fruit and veg into their favourite dishes

Kids can’t say no to veggies if they don’t know they are eating them. Vegetables are versatile and can easily be disguised in a meal. Mix vegetables into sauces and purees and add them to your favourite meals this way. If your kids love spaghetti bolognese, grate some carrots into the mince mixture – they’ll never know! Another clever idea is to mix the spaghetti pasta with some zucchini noodles, or zoodles, for a healthier meal.

3. Be a veggie role model

Kids do as they see, not as they’re told. Set a good example by eating vegetables with them – you can’t expect them to eat healthy if you don’t show them how. Be consistent and include vegetables with every meal. Have at least one sit-down meal each day as a family. Show your kids that you have a positive relationship with healthy food – it will rub off on them.

4. Get your kids involved in the cooking

A great way to get your children excited about vegetables is if they are involved in the cooking process – from meal planning and shopping to preparation. Take them to the produce section with you so they can be introduced to different types of vegetables. Encourage them to choose different veggies each time so they can get familiar with the tastes and textures they love… and, more importantly, the ones they don’t like so much. This will allow them to feel some control and that they contributed to the meal.

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