5 Fun But Sneaky Tips To Make Your Kids Crave Greens Instead Of Candy

You’re not alone if you’re struggling to get your child to eat enough veggies. Picture this: arms folded, lips tightly closed, plates being pushed away, and a firm “no” to every attempt at introducing carrots or berries. It’s a common scene. A 2021 CDC report reveals that 49% of American children between the ages of 1 and 5 don’t eat vegetables daily, and 32% skip their fruits too.

Fear not if you find yourself in the same predicament, struggling to get your toddlers to eat their greens and fruits. Here are five crafty ways to sneak those veggies and fruits into their diet without them resenting you for it.

Master the Art of Disguise with Veggies and Fruits

Why not sneak those fruits and veggies into meals your kids already love? It’s a simple trick to help them up their intake and ward off chronic diseases. Try blending carrots or butternut squash into muffins, pasta sauces, or even meatloaf. You can mix pureed sweet potatoes into pancake batter or add them to smoothies along with carrots or spinach. Ever thought about mixing cauliflower into mashed potatoes? You can even sneak grated zucchini into burgers, bread, and muffins, or blend beets, carrots, or spinach into your next batch of brownies or chocolate cake.

Turn Cooking into a Team Sport

Get your kids involved in meal prep to pique their interest in trying new foods. Studies show that kids are more likely to eat something they’ve helped make. So, grab an apron and a stool, and let your little chef take part in the action. It’s a great way to teach them valuable life skills and make mealtime fun.

Make Grocery Shopping a Learning Experience

Take your kids along when you shop and turn it into an educational outing. Let them pick out fruits and veggies in their favorite colors, touch, and smell the produce, and discover the variety available. They’re more likely to eat what they’ve personally selected.

Grow Your Greens (and Reds, and Yellows)

Involve your children in gardening to teach them about science and nature while developing their green thumbs. From planting seeds to harvesting crops like purple potatoes or corn, gardening can make kids proud of their efforts and excited to eat their bounty. It’s a hands-on experience that they won’t forget.

Go Big with Fruits and Veggies

Sometimes, bigger really is better. Offering fruits and vegetables in larger sizes or as whole pieces can spark curiosity in your kids. A Penn State study found that kids eat more veggies when their plates have larger portions. However, always ensure the food size and form are safe for your child’s age and ability to chew and swallow.