9 Simple Ways to Get Your Kids to Eat More Veggies

Dine Without Whine - A Family Friendly Weekly Menu Plan

I love to cook, but I have never really planned my dinners and until my daughter started eating table food this past spring, I didn’t actually have a family to cook for. Just me and sometimes my husband, although he was deployed most of my daughter’s first 16 months. I feel like everyday around 4 or 5 PM it’s a crazy rush trying to see what is in the fridge or pantry to eat and unfortunately, this sometimes results in less than ideal meals. Planning dinners and healthy meals has been on my mind and I look forward to finding healthier recipes, wasting less food that goes bad before I get around to cooking with it, and hopefully saving some money by being better organized. 

In my search for ideas to plan meals and menus I found a series of websites, one of which is Dine Without Whine. Catchy little title (it sucked me in, anyways). They have a subscription you can purchase to have your meals planned for you and grocery lists generated to include exactly the ingredients needed to the recipes. I am excited to try meal planning this week and wanted to share an article of theirs I read with some ideas to help incorporate more veggies in your families diet.

It seems like a never-ending battle with the kids. Although you and I know veggies are delicious and they’re also good for you, they act like vegetables are a plague they want to avoid at all costs. If you need creative ways to get your kids to eat more vegetables, here are 9 ideas to incorporate into your daily meals right away:  

1. Make healthy choices readily available and put the sugary and greasy snacks away. This doesn’t mean totally deprive yourselves of these delightful treats, but making healthy eating a normal part of your day goes a long way to helping kids develop better eating habits.  

2. Add veggies like carrots or even asparagus to smoothies. Kids love fruit smoothies and they’ll never know you put in a little of those dreaded vegetables in.  

3. Sneak vegetables into other foods. For example: Add grated carrots into spaghetti sauce or make a zucchini chocolate cake.  

4. Try dip. You know kids love to dip everything. Just make sure they know they have to eat the dip stick and not just lick it!  

5. Take your kids shopping with you. Let your child pick out a new vegetable in the grocery store that they’ve never tried. Then prepare the vegetable together.  

6. Be patient and consistent. Avoid having a tantrum yourself when your child has a tantrum about vegetables on their plate. Sometimes it will take several times of serving the same food before your child is even willing to try it.  

7. Make it artistic and fun. Place veggies into a smiley face on your child’s plate or decorate a pizza with them.  

8. Let them choose: raw or cooked. Some children may have a definite preference as to whether their veggies are cooked or raw.  

9. Plan your meals. Sometimes it’s easy to forget the veggies when you don’t have a plan…allowing your kids to get into the habit of veggie-free meals. Plan your meals and grocery lists in advance, so you won’t come up short on the greenery.  

To make your meal planning a whole lot easier, sign up for you 1 ¢ no-risk trial at Dine Without Whine. They put together your weekly dinner plan and even make a quick and easy printable grocery list for you. Click here to get started

TCDR is an affiliate member of Dine Without Whine.

{If you enjoyed reading 9 Simple Ways to Get Your Kids to Eat More Veggies I would be tickled pink if you left a comment. To read more about my green(er) parenting aspirations, advice and adventures be sure to subscribe to my RSS feed or get updates via email.}


By Emi Stapler. I am a cloth diaper advocate, green parenting blogger, mother of three and a military wife who enjoys sharing my motherhood adventures and advice. Follow me at The Cloth Diaper Report on Facebook, Twitter @TheCDReport , Google +, Pinterest and Instagram.

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  1. hosiewosie says:

    we're always trying to get veggies in our toddler! smoothies and veggie juices help us.

  2. My son is only 14 months and he LOVES dipping anything. :o) He wasn't too sure about cucumbers until I let him dip them in ranch dressing. The pieces were gone in no time!

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