Looking for fun ideas for getting kids to eat vegetables? Have a kid that won’t eat vegetables? Did you know that Dr. Sears recommends 9 to 12 servings of fruit and veggies each day. Yikes, right? Fruits and vegetables are rich in nutrients, packed with fiber, phytochemicals, and antioxidants which help to keep us healthy. But that amount feels like SO MUCH if you have a kid that won’t eat vegetables.
Getting my kids to eat veggies is a top priority right now because we all need to keep our immunity up.
I don’t know about you but getting my kids to eat veggies presents much more of a challenge than getting them to eat fruit. Anytime I can make eating fun and low pressure, I find dinnertime goes a lot more smoothly. Veggie Bingo, is a fun way to encourage more veggie eating and take the pressure off. The focus then becomes completing the board, rather than trying to eat all their vegetables. Click Here to download Veggie Bingo!
Below is a list of 20 challenges to try all centered around fun ways to get kids to eat vegetables. I recommend aiming for one each day for 20 days. They are in no particular order so feel free to jump around!
20 Fun Ways to Get Kids to Eat Vegetables
- Try a new veggie.
- Fill your dinner plate with half veggies.
- Play a game with your veggies (ex. Tic-Tac-Toe).
- Make a snack try including veggies.
- Make a rainbow with fruit and veggies.
- Sample 2 to 3 different salad dressings with veggie sticks and rate them. I recommend avocado oil-based dressing like Primal Kitchen.
- Try farm fresh veggies and compare them to store-bought. Can you tell the difference in taste, texture, or color?
- Fill a muffin tray with different veggies and fruits. Use mostly familiar foods with one new one. The more color the better!
- Help your mom or dad go shopping and fill your cart with mostly fruits and veggies.
- Swap out one packaged snack for a “mini-meal” including a veggie, protein, and healthy fat. I like veggie sticks and hummus or nut butter.
- Have a family-friendly competition and see who can eat the most amount of veggies or work as a team to see how many you can eat as a family in one day. Maybe your kid that won’t eat vegetables will buy into a competition!
- Help your mom or dad prep enough veggie sticks to last for a few days by washing and cutting them with a child-friendly knife if you are old enough.
- Make a smoothie and include a veggie like spinach or kale.
- Bake something with veggies in it. Check out this delicious Pumpkin Protein muffin recipe.
- Try soup with veggies in it.
- Have veggie sticks as an appetizer before dinner.
- Have veggies for breakfast. A smoothie or an egg and veggie scramble is an easy way to do this.
- Make a list of all the veggies you like. Put it on your fridge and add to it as you discover more veggies you like.
- Create a piece of art using veggies and fruit. Have fun and be creative!
- Make up your own veggie challenge and record what you did.
Looking for other ways to increase your family’s veggie intake and add more nutrient-dense snacks to your family’s diet? I run “Kids in the Kitchen” cooking class out of my home in Stratham, NH. We explore trying new foods together and learn how to bake gluten and mostly dairy-free goods, loaded with veggies, lightly sweetened with maple syrup or dates, making them perfect for a healthy breakfast or snack.
Getting kids in the kitchen can be an important part to help combat selective eaters and increase your child’s veggie intake. See 9 Reasons to get your kids in the kitchen Today. Want to learn more?
Connect with me on Facebook and Instagram @misascleankitchen or email me at firstname.lastname@example.org for more info!