Vegetable Ideas For Kids

Kids refusing to eat vegetables is very common. Interestingly, as a dietitian, I find that some adults are the same way. We all have our food preferences and it’s normal to be wary of new or unfamiliar foods. The key is to find a variety of foods that we enjoy and be open-minded to foods we’ve never tried before. 

Here are some strategies to get your little ones to eat more vegetables without hiding them in the sauce or bribing them with dessert after. An important note is that it may take many, many tries before your child decides to eat something new. Hang in there and keep offering!

Use dip or dressing

This sounds pretty obvious and straightforward because it is. Some people tend to avoid dips or salad dressings because they don’t want the added calories and fat. However, if your kid is more likely to eat cut up vegetables with ranch dip than raw vegetables by itself, I would consider the dip. The same goes for serving salads. If you’re the type to enjoy salads without dressing, kudos to you, but many others, myself included, prefer the added flavour. 

Dips and dressing also provide a variety of flavours the family can alternate and experiment with. If your child gets bored quickly with taste, switch things up by changing the dip or dressing for the same vegetables.

Try different cooking methods

If you’re like me, you have some go-to dishes for vegetables. Roasted vegetables seasoned with some salt, pepper, and oil, and stir-fried bok choy with oyster sauce are some of mine. Even though we know what we like, it’s possible that your child may like foods that you don’t. 

You can try experimenting with cooking vegetables differently, such as roast, steam, blanch, stir-fry, and boil. Depending on the preparation, the texture and taste of the vegetable can change, therefore creating a whole new experience at mealtime.

Smoothies

Drinking a vegetable and fruit smoothie is a great way to get more vegetables throughout the day. Kick it up a notch by adding some plain yogurt and milk (dairy or plant) for added calcium and other nutrients. My tip is to add 1-2 dates for extra sweetness and fiber.

Incorporate them in the main dish

In my culture, we like to have vegetables as a side dish along with protein and rice. This may work for some families because each member can choose what and how much they want to eat. However, having a separate dish of vegetables may not work for everyone. Instead, parents can provide a main dish with vegetables already in it, such as a quiche, casserole, or soup. On the side, you can offer a side salad or other vegetables that you know your little one enjoys.

Take Away Message

These strategies may seem minor and may not increase vegetable intake too much, but offering a variety of foods is encouraged. Moreover, teaching kids to be open-minded about new foods is a step in the right direction to developing healthy eating habits. The attitude parents have towards vegetables can make a difference as well. For example, putting pressure on finishing all our vegetables before leaving the table can create a negative experience with eating vegetables. In turn, kids may associate vegetables as something they have to eat, rather than something they can enjoy at mealtime.

By: Cheryl Ching, MSc, RD
Reviewed by: Pauline Bakowski, MHSc, RD & Kristie Pun, MHSc, RD

Disclaimer: Our blog content is for general education purposes and may not be suitable for individual health conditions. Please see your health professional or book an appointment with one of our dietitians for personalized health recommendations.