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How to Teach a Child to Eat Vegetables: Tips and Tricks

As parents, we all want our children to grow up healthy and strong. We know that vegetables

play a crucial role in their nutrition, but getting a picky eater to try new vegetables can be a real challenge. Don't worry, you're not alone! In this blog post, we'll explore why vegetables are important for your child's growth and development, and the reasons behind picky eating. We'll also provide you with some effective strategies that will help encourage your child to try new vegetables, such as involving them in meal preparation and creating fun presentations. If your child is still refusing to eat vegetables, don't worry. We have some tips on how to introduce a variety of vegetables into their diet through the Eat The Rainbow Challenge. Lastly, we'll show you how Shaklee can assist in your child's nutritional needs so they can thrive both physically and mentally.

child eating vegetables

Understanding the importance of vegetables in a child's diet

Vegetables, as an essential food group, provide vital nutrients for the growth and development of children, nurturing their bodies with essential vitamins and minerals. A diverse array of vegetables ensures a balanced and healthy diet for children, promoting overall well-being. Including veggies in meals can also play a significant role in reducing the risk of chronic diseases later in life. Moreover, vegetables are an excellent source of fiber, aiding in healthy digestion and supporting gut health. By instilling a love for vegetables early on, we lay the groundwork for lifelong healthy eating habits that will serve our children well.

How to teach your child to eat more vegetables

ways kids can eat more vegetables

Consistency and patience are crucial when introducing new vegetables to your child. To make the process easier, try preparing ahead by having a variety of vegetables readily available. Make the vegetables easy to eat by cutting them into bite-sized pieces or offering them in different forms, such as steamed or roasted. Expand your child's horizons by involving them in vegetable selection and meal preparation, which fosters ownership and curiosity. You can also try incorporating vegetables into smoothies or using a supplement like Shaklee Organic Greens Booster. Teaching your child where their food comes from through activities like gardening or visiting farmers' markets can also make vegetables more appealing. And don't forget to be a veggie role model by demonstrating a love for vegetables yourself. Avoid buying high-calorie foods such as chips, cookies, and candy bars. Your child may not ask for these treats if they are not in sight.

Consistency and patience

To cultivate a love for vegetables, it is crucial to maintain consistency and patience. One way to achieve this is by introducing new vegetables multiple times in different ways. This exposure increases acceptance and familiarity over time. It's essential to encourage tasting but avoid pressuring or forcing children to eat. Remember, building a healthy diet doesn't happen overnight. Consistent exposure, coupled with patience, will help children develop a positive relationship with vegetables. By staying persistent and creating a supportive environment, you can guide your child towards embracing a nutritious lifestyle and trying new food.

Fun and engaging vegetable snack presentations

To make mealtimes more enjoyable and encourage your child to try new vegetables, you can get creative with fun and engaging vegetable presentations. One idea is to make veggie skewers using colorful veggies like cherry tomatoes, cucumber, and celery. You can try and turn veggies into "boats" by scooping out the center and filling them with tasty dips or spreads, such as hummus. You can also use cookie cutters to create fun shapes out of veggies like zucchini or cauliflower. By making vegetables visually appealing and exciting, you can help your child develop a positive association with healthy eating.

Involving children in selection and meal preparation

Involve your children in the process of selecting and preparing vegetables to cultivate their interest in healthy eating. Take them along when you go grocery shopping and let them choose a new vegetable to try to give them a sense of ownership and empowerment over their food choices. Encourage them to participate in washing, peeling, or chopping vegetables under your supervision. It not only teaches them valuable kitchen skills but also makes them feel like active contributors to the meal. Lastly, let your children decide how they want to incorporate the vegetable into a meal or snack. By involving them in the decision-making process, they are more likely to be excited about trying new things.

Be a role model

Embrace the wonder of nature's bounty and let it shine through as you enjoy your vegetables. Cultivate an infectious enthusiasm that ignites your child's curiosity and inspires them to follow suit. Share tales of delightful encounters and positive experiences with vegetables, weaving a sense of adventure and magic around these vibrant, nourishing treasures. Make mealtimes a celebration of family and a place of giving thanks for the food, the growers to harvested it, the earth for providing it, and the opportunity to have family meals together.

Teach them where their food comes from

Teaching kids where vegetables come from

One way to teach children about the source of vegetables is by visiting local farms or community gardens. This hands-on experience allows them to see firsthand how vegetables are grown and harvested. Another approach is to start a small garden at home and involve children in planting and caring for vegetables. This not only teaches them responsibility but also helps them understand the journey from seed to plate. It's important to discuss the importance of fresh, nutritious food and how it contributes to a healthy diet. By incorporating these activities, children can develop a deeper appreciation for where their food comes from and the benefits of incorporating plenty of vegetables into their meals.

Not sure where to begin in starting a garden? You can get a step by step plan by working with a garden coach.

Eat The Rainbow Challenge

Embrace the vibrant hues of nature and embark on a culinary adventure with your child through the Eat The Rainbow Challenge. This fun and engaging challenge encourages the whole family to expand their palate by trying new vegetables of different colors for five days. From the deep greens of spinach to the radiant oranges of carrots and the vibrant greens of broccoli, every color brings its own nutritional benefits and flavors. Make the challenge even more exciting by involving your child in meal prep or offering a reward for their bravery in trying new veggies. Remember, positive reinforcement is key, so avoid forcing your child to eat anything they don't like. Over time, this joyful journey through the rainbow may inspire a newfound love for vegetables, leading to a healthy diet filled with an array of nature's goodness. Let the colors of the rainbow guide your child towards a world of vibrant tastes and nourishment.

What will you get for joining?

  • Free Habit Tracker

  • Learn the benefits of all kinds of colorful fruits and veggies

  • Healthy Recipes

  • 2 meal guides

  • Smoothie recipe book

  • Protein Popsicle recipe book

shaklee eat the rainbow challenge

How Shaklee Can Help With Your Childs Nutrition

shaklee kids nutrition

Shaklee understands the importance of providing children with a healthy diet that supports their growth and development. With their range of nutritional supplements specifically designed for children's needs, they offer a solution for picky eaters who may not be getting enough nutrients from food alone. Shaklee's products are made with high-quality, natural ingredients, ensuring that your child receives essential vitamins and minerals. By incorporating Shaklee into your child's mealtimes, you can rest assured that they are getting the necessary nutrients for optimal health. Shaklee has built a reputation for promoting healthy eating habits for the entire family, making it an ideal choice for parents seeking to improve their child's nutrition.

Frequently Asked Questions

What are some potential health consequences of a limited vegetable intake?

A limited vegetable intake can lead to nutrient deficiencies, depriving children of vital vitamins and minerals. It may also increase the risk of chronic diseases like heart disease and cancer. Encouraging a diverse range of vegetables can promote a healthy immune system and expand picky eaters' palates for improved nutrition.

Are there any vegetables that are more likely to be accepted by picky eaters?

Picky eaters are more inclined to accept vegetables with milder tastes like carrots, sweet potatoes, and peas. Less bitter vegetables such as corn, green beans, or pumpkin may also be more appealing. Mixing new vegetables with familiar ones can increase acceptance, and involving children in preparation may boost their willingness to try new veggies.


In conclusion, getting your picky eater to try new vegetables can be a challenging task, but with patience and persistence, it is possible. By understanding the importance of vegetables in a child's diet and the nutritional benefits they provide, you can emphasize their significance to your child. Implementing effective strategies such as maintaining consistency, creating fun and engaging presentations, involving your child in vegetable selection and meal preparation, and being a veggie role model can all contribute to increasing their willingness to try new vegetables.

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