Tips for getting kids to eat vegetables!

Parents are often confronted with their child's reluctance to eat vegetables. This can be explained by the fear they develop towards foods they don't know. Discover the tips that will allow you to familiarize your children with vegetables, and above all, make them love them!

Exposing your child to vegetables

Due to their lack of experience, children tend to accept or reject foods based solely on their appearance1. It is therefore important that the child learns about vegetables, even if only by looking at them, whether at home, through screens, posters, or by taking them shopping. A child who already knows food will be less reluctant to taste it. 

This is an important first step in lowering the child's barriers, even if it does not necessarily make them appreciate the taste of vegetables. In this sense, it is essential to persevere because several studies have observed that 8 to 15 exposures are necessary for the child to accept and appreciate foods initially rejected2. So don't hesitate to multiply the opportunities to introduce your child to vegetables.

Mix vegetables with foods that your child likes

Foods that are already known and enjoyed by your child are a great help when it comes to introducing vegetables. Familiar foods reassure them about the contents of the plate and reduce their resistance to tasting new foods. 

A classic example is adding ketchup to vegetables2. So don't hesitate to make combinations according to your child's tastes. More complex recipes can also be developed, but they should also visually remind your child of foods he or she likes, such as vegetable fries, vegetables in a tomato sauce, vegetable cakes... However, several studies have shown that children prefer simple recipes where they can recognize the food1. The smallest change to a dish that a child usually enjoys (adding parsley to grated carrots, for example) can be enough to discourage them from trying it. This advice should be adapted to the individual child.

Taking care of the appearance of vegetables

For both children and adults, the appearance of a food - and more specifically its color for children - creates expectations about its taste. That's why, when it comes to getting children to eat vegetables, it's especially important to pay attention to their appearance. 

Studies have shown that children prefer foods with bright, consistent colors1 (e.g., red tomatoes). Therefore, it is best to use a cooking method that maintains the color and texture of the food, such as steaming or boiling, while ensuring that there are no brown cooking spots, as these can lead to distrust in children.

Playing with the presentation of vegetables

A child needs to associate mealtime with fun, and the fun appearance of a dish can play a big part in that. Playful presentations are easy to do and stimulate their imagination. Vegetable strips, small sticks, slices, play with shapes and colors to tell a story on your child's plate. 

A study1 has shown that children prefer small vegetables, which is why cutting them into small pieces is so useful. It is also possible to invent games at mealtime to entertain them even more. So don't hesitate to use your own imagination at this time.

Involve the child in the preparation of the vegetables

Involving your child in the preparation of the meal is an important step towards familiarizing him or her with vegetables1. Not only does this allow the child to learn more about the vegetable, which is a first step towards acceptance, but it also gives the child a sense of pride that will strongly influence his or her willingness to eat the meal. Also, children are usually very enthusiastic about helping to prepare the meal, which is all the more reason to involve them!

Eat your own vegetables to set an example for your child

Several studies have shown that parents have a significant role in their child's diet and taste development1,2. Children's preferences are determined by both genetic and environmental factors.  While parents do not have control over genetic factors, they can contribute to a positive and reassuring environment for the child. 

Eating vegetables yourself as a parent contributes to this positive and reassuring environment because the child will have already witnessed the pleasure of eating vegetables and will have less resistance to tasting them. Conversely, pressure on a child who refuses to eat vegetables, and even the promise of rewards for finishing a meal, is counterproductive1. Healthy eating for children begins with the parents' plate.