We know that mealtimes can be tricky for a lot of parents. A lovingly made plate of food is placed on the table, only to be greeted with a suspicious stare, a wrinkled nose and the immortal words: “I don’t like it.”
Getting kids to eat more vegetables can feel like an uphill battle, but we’re here to help. A few small changes to how you shop, cook and eat together can make a noticeable difference. We spoke to our Head of Health, Sasha Watkins, to get her take on empowering our kids to eat more veg.
Start with what they already like
It sounds obvious, but it’s worth saying: if your child already eats certain types of veg, that’s your starting point. It might be peas, sweetcorn or carrots – whatever it is, build from there before introducing anything else.
Our Head of Health, Sasha Watkins says “parents often feel like they need to push straight for the ‘difficult’ vegetables – the bitter ones, the green ones. But starting with naturally sweeter veg like peas, sweetcorn and roasted cherry tomatoes means children are far more likely to have a positive early experience. That positive association is everything.”
Get the kids cooking
Children are far more likely to eat something they’ve had a hand in making. It doesn’t need to be complicated – let them wash veg, tear up herbs or stir a sauce. Creating a sense of ownership can only be a good thing. It’s also a great idea to take them shopping with you, or let them help you pick your weekly Mindful Chef recipes and choose a new vegetable every week to try. When the decision is theirs, there’s less pressure involved – and curiosity tends to do the rest.
As Sasha says, “when children feel agency over their food (whether that’s picking a vegetable at the market or simply stirring a pot) they arrive at the table with a completely different mindset. It shifts the dynamic from ‘I’m being made to eat this’ to ‘I helped make this.'”
Hidden veg is your hero
Blitzing a courgette into a pasta sauce, hiding spinach in a smoothie, or folding grated carrot into meatballs are all great ways to get more veg into their diets. The goal isn’t to trick your kids forever, it’s to slowly expand their palates while you work on getting them comfortable with veg in its more recognisable forms. Think of it as a long game (one that involves a lot of spaghetti Bolognese).
Make it fun (and a little bit silly)
We’ve all heard the expression ‘you eat with your eyes first’, and it’s no different for little ones. Cutting veg into fun shapes, serving it as a dipping platter with houmous, or letting them build their own taco with toppings they choose can transform mealtime from a standoff into something everyone actually enjoys. And don’t be afraid to channel your inner child: broccoli can be a tiny tree, or cauliflower a little cloud!
Lead by example
Kids watch everything. If vegetables on your plate are met with indifference (or worse, quietly moved to the side), they’ll clock it immediately. Eating the same food together, at the same table, and making a genuine fuss about how good it is, goes a long way. As Sasha explains, “modelling is one of the most underrated tools parents have. Children are wired to copy the adults around them. So if they see you eating and enjoying a wide variety of vegetables, that registers. It’s not a quick fix, but over time it’s one of the most powerful things you can do.”
Repetition is key
Research suggests children may need to be exposed to a new food anywhere between 10 and 15 times before they’re willing to try it. Patience is part of the process. Offer new vegetables regularly and calmly, without pressure or fanfare. Don’t react if they say no, just keep putting it on the plate. One day, almost out of nowhere, they’ll try it.
Keep the faith
There’s no magic formula, and no two children are the same. But when mealtimes feel relaxed and food feels fun, children are naturally more open to trying new things. Keep variety on the table and keep the pressure low. And know that even if today’s dinner ends in negotiation, you’re building habits that will last a lifetime. You’ve got this!