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Health experts recommend that children under 8 years should have between 2 to 4½ serves of vegetables every single day.
If you’ve ever served your toddler a plate of veggies only to see a scrunched-up nose, a suspicious stare, and a dramatic “noooo”, trust us, you’re not alone. Let’s be honest, watching our little ones happily munch on chips or beg for another slice of pizza, while the steamed broccoli on the side goes completely untouched, is something major to worry about.
Wondering how to make your toddler eat vegetables even after several attempts? At Mom & I, we believe that it’s not about forcing greens onto their plates; it’s about making vegetables a friendly, fun, and exciting part of their day.
With creative presentations, clever recipes, and a lot more patience, even the most reluctant little eater can become a veggie enthusiast with these recommendations and approaches discussed in this blog.
Why Are Green Vegetables Non-Negotiable in Your Child’s Diet?
Toddlers are naturally drawn to foods that are crispy, fried, or drenched in sugar—burgers, chocolates, fries, chips, and soft drinks seem irresistible. The trouble is, while these mouth-watering foods offer instant gratification, they don’t offer any nourishment to a child’s growing body. Over time, an excess of fatty and sugary foods can be concerning for health, leading to obesity, diabetes, high blood pressure, and even early signs of heart trouble.
Vegetables aren’t just colourful, crunchy bites on a plate; they’re full of vitamins, minerals, and fibre, gifted by nature to accelerate growth, boost immunity, and keep little bodies strong and healthy. But how to make your toddler eat vegetables and healthy fruits? One simple start is to introduce produce playfully, say each fruit name in English as you serve it, make a game of colours and textures, and build curiosity through fun, consistent exposure.
10 Proven Ways to Encourage Kids to Eat Vegetables Every Day
Here’s how to turn those skeptical gaze at spinach into happy munching moments:
1) Negotiate & Compromise
If your child wants a burger or a sandwich, try to make it a healthier version by loading it with colourful vegetables such as lettuce, tomato, cucumber or grated carrots, etc. The key here is to use enough vegetables to maintain a flavor they love while slowly introducing them to those flavors.
2) Explore Creative Recipes
There are endless ways to turn vegetables into yummy meals, from stir-fry noodles with plenty of colourful veggies and smoothies to soups and a bowl filled with fruits and vegetables. You can even make this a fun family activity by asking your child to help choose a recipe online. When your child chooses the dish, they will be more excited to eat it.
3) Build Healthy Eating Habits
Rituals are habits that stick for a longer period of time. Try to include green leafy veggies into their everyday life, such as a spoon of sprouts before school, or a few cucumber slices for an afternoon snack. These small habits can easily become part of their daily routine.
4) Involve Them in the Kitchen
Cooking with vegetables can be exciting for kids. Let children peel peas, wash spinach leaves or arrange sliced carrots. When they help prepare a dish, they feel connected to it and are more likely to eat it proudly. You can even encourage kids to snack on raw veggies while cooking!
5) Let Them Pick Their Favourites
Always start with vegetables your child is familiar with. Serve in small quantities so they don't feel overwhelmed. After they are used to eating their favourite vegetables, slowly incorporate small amounts of new veggies. This way, you are offering the child control while also slowly extending their vegetable bucket list.
6) Use Role Models They Admire
Kids often follow what they see rather than what they hear. Whether that person is a cartoon character, superhero, friend or even their favorite teacher. Share stories or videos of these role models enjoying vegetables. This will help them recognize that veggies are cool and worth a try!
7) Show Them You Love Veggies Too
Eat vegetables with them, and let them see you enjoying them. You could even start your meal with a salad or cooked veggies which will eventually normalise eating veggies for them.
8) Celebrate Their Efforts
Celebrating when your child eats their veggies with a hug, a high-five, or an extra bedtime story can go a long way. Occasionally, you could give a bigger reward, like extra playtime or a small toy, for consistent healthy eating over a month.
9) Eating Veggies Should Be An Everyday Habit
Plan meals so that vegetables appear in some form at every sitting, whether raw, steamed, roasted, or mixed into their favourite dishes. The more normal it feels to see veggies on the plate, the less resistance you’ll face.
10) Have Patience
Patience is indeed power and change takes time. Start by adding tiny portions of vegetables to foods they already enjoy—celebrating small wins and keeping mealtimes calm. This gentle, consistent approach not only nurtures healthier eating but also strengthens the Parent-Child Bond, as your child feels supported rather than pressured. Today’s patience will lead to lifelong healthy habits tomorrow.
Conclusion
Inspired by the love of motherhood, Mrs. Sheena Singh Gupta envisioned Mom & I, a mother toddler program as a loving space where little explorers grow, and mothers embrace their ever-evolving selves.
Mom and I is India’s first ever venture for both moms and babies and an initiative by the House of Mother’s Pride, the most loved preschool in Delhi.
From your child boycotting peas to making dramatic spinach bargains, we’ve seen it all and firmly believe that mealtimes are not just about getting food into their tummies, it’s about building habits that will help them grow gradually.
So try these ideas, mix them with your own creativity, and watch how slowly, and sweetly those plates start looking greener. We’d love to hear your veggie victories!
