How to Get Your Kids to Eat Vegetables

Do you often wonder how to get your kids to eat more vegetables? If so, this post has tips from real moms who have gotten their kids to eat healthier.

At dinner the other night, my child asked, “Why don’t healthy foods taste as good as the unhealthy foods? Like broccoli…cake tastes so much better than broccoli!” I couldn’t argue with her, cake does taste better than broccoli. Some kids just don’t like the taste of raw vegetables and that’s ok. But, that got me thinking about how I can make healthy foods taste better to ensure my children get the vitamins and minerals their growing brains and bodies need as they are going through these vital stages of development. So, I investigated delicious ways to sneak vegetables into every meal. 

Breakfast

Waffles, pancakes, bacon, eggs, bagels, toast – these are typical breakfast meals, however they don’t offer the nutrients that vegetables do in order to sustain hunger and energy throughout the day. Here are some ideas to add vegetables into your child’s first meal of the day:

• Zucchini bread – try this veggie-loaded recipe from Fearless Dining. This bread is tasty + gluten free!

• Scrambled eggs with chopped veggies – use two whole eggs or egg whites with chopped or diced vegetables 
• Banana spinach pancakes – a great way to fill your child’s tummy with a healthy vegetable – recipe from www.yummytoddlerfood.com. 
• Pumpkin oatmeal muffins –  oatmeal muffins filled with vitamins from pumpkins is a delicious Fall favorite for kids. 
• Egg breakfast cups – substitute muffins with these delicious egg breakfast cups loaded with hidden vegetables for a healthy, delicious breakfast.

Lunch

While lunch may be at preschool or elementary school for your kids, this doesn’t mean that vegetables can’t be included. You can prepare your child’s lunch the day before packed with vegetables that they may not even notice because they taste so yummy. Try some of these ways to sneak veggies into your child’s lunch:

• Greek Pita – whole wheat pita pockets filled with Greek Tzatziki Sauce, spinach, tomatoes, red onion, and grilled chicken make a tasty and healthy lunch option  
• Ants on a Log – cut up celery, add peanut butter, almond butter, or sunflower butter with raisins lined on top adds a little fun to lunch
• Cut Vegetables with Dip – simply cut celery, cucumber, peppers, carrots, or other favorite vegetable and offer your child’s favorite dressing or dip to sneak veggies into lunch
• Sandwiches – don’t forget about lettuce, onion, tomato, cucumber, and peppers when creating a tasty sandwich for your child’s lunch
• Smoothies – you can buy pre-made frozen smoothie packets loaded with healthy vegetables and fruits or make your own at home to sneak vegetables into your child’s midday meal

Dinner

The last meal of the day may be the most difficult to include vegetables. Your kids are tired and so are you, but make sure you’re ensuring their final meal before bedtime includes healthy ingredients. Here’s a few examples of how to include vegetables in your dinner plans:

• Vegetable sauces with noodles – homemade sauces ensure your child’s getting the vitamins and minerals he needs. It’s a much better option than any store-bought sauce. Try this vegetable pasta sauce from mypureplants.com. Or, create your own with pureed veggies and tomato sauce, tomato paste, diced tomatoes, water, and spices. 
• Veggie-packed stir fry – use teriyaki-marinated steak or chicken with sliced peppers, zucchini, and onions, broccoli, mushrooms and water chestnuts for a crunchy and tasty stir fry. 
• Cauliflower mac n cheese – this is a sneaky way to hide the vegetables into one of your child’s favorite meals. Try using this Bacon Cauliflower Mac n Cheese recipe from Tasty.com. 
• Veggie pizzas – homemade pizzas are always a hit with kids, but don’t forget the veggies! Load up your pizzas with onions, mushrooms, peppers, or other favorite vegetables under the sauce and cheese to be extra sneaky. 

Who knew that vegetables could taste so good? When sneaking veggies into your child’s daily meals, they may even taste better than cake! And, you’re ensuring your child receives important vitamins and nutrients to live a healthy lifestyle. What are some ways you sneak veggies into your child’s meals? Will you share your vegetable-filled recipes with us? Connect with us on Instagram @MapsCookingKids or on Twitter @MapsCookingKids. Until next time, Agape, be kind, and happy parenting.