14 Simple Ways to Get Your Toddler to Eat Vegetables
If there is one thing I’ve learned about feeding a toddler, it’s that you can never be too sure what they are going to eat. I can serve vegetables that my toddler happily ate a few days ago, only to have them picked up and dropped right beside the plate.
And then there are those meals where I’m surprised because they suddenly eat every piece without me saying a word.
What has helped me is I stopped thinking of vegetables as something my toddler has to eat every single time I serve them. Instead, I focus on keeping vegetables around, offering them often, and giving my toddler plenty of chances to get familiar with them.
If you’re tired of seeing vegetables untouched, here are 14 practical ways to get your toddlers to eat and like their vegetables.
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Tip 1: Always Offer Vegetables With Meals — Even When They Don’t Eat Them
– Don’t stop offering vegetables just because your toddler keeps pushing them away. Seeing vegetables on their plate is exposure, even when they don’t take a bite.
– It can take several times of seeing the same food before a toddler feels comfortable enough to try it. So keep putting a small amount on their plate.
– I like to serve vegetables with something I know my toddler will enjoy. That way, they have a familiar food on the plate while they get used to the new one.
Tip 2: Let Your Toddler See You Eating Vegetables
– Toddlers watch what we do, especially when we’re eating. If vegetables are always on their plate but never yours, they may wonder why. But if they see you happily eating vegetables, they begin to understand that vegetables are part of a meal.
– If possible, sit down and eat with your toddler instead of always serving their meal and walking away. Let them see you eating the same foods.
– And honestly, toddlers often want whatever is on your plate anyway. You may find that your child suddenly wants to try your vegetables simply because you’re eating them.
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Tip 3: Don’t Make a Big Deal Whether They Eat the Vegetable or Not
– If my toddler doesn’t eat the vegetables one day, I wouldn’t panic. One meal or even one day doesn’t determine whether your child eats well.
– You can encourage them to explore the food without requiring them to eat it. If they refuse it, simply move on.
– Keep offering them calmly. Your job is to help your toddler develop a positive relationship with vegetables.
Tip 4: Add Vegetables to Smoothies and Homemade Popsicles
– Smoothies can be an easy way to introduce vegetables that your toddler refuses. A little spinach blended with fruit, yogurt, or another familiar ingredient can be much easier for them to accept.
– You can also turn a fruit-and-vegetable smoothie into homemade popsicles. Toddlers usually get pretty excited when you tell them they’re having a popsicle!
– Don’t pack a smoothie with a huge amount of vegetables your toddler normally refuses. Start small and keep the flavor enjoyable so it still feels like something they actually want to eat.
Tip 5: Make the Vegetables Your Toddler Likes Again and Again
– When you find a vegetable your toddler actually enjoys, use that to your advantage. You don’t have to constantly introduce something new.
– If your toddler loves green beans, serve green beans regularly. If steamed broccoli is currently a favorite, put it on the menu often while they’re enjoying it.
– Toddlers can go through phases where they suddenly love one food and then move on to something else. That’s completely normal. When they have a vegetable they like, keep offering it while continuing to introduce other options.
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Tip 6: Change the Way You Cook the Vegetable
– Before deciding your toddler hates a particular vegetable, try preparing it differently.
– A toddler who refuses steamed carrots might enjoy roasted carrots because they’re softer and sweeter.
– Try roasting, steaming, mashing, blending, or serving the vegetable raw when it’s appropriate and safe.
Sometimes the problem isn’t the vegetable at all, it’s simply the texture or way it was prepared.
Tip 7: Let Your Toddler Help Prepare the Vegetable
– Toddlers love feeling like they have an important job. Let them help wash vegetables, place pieces into a bowl, or stir ingredients with your help.
– They can also help with simple parts of setting the table, such as putting their spoon or napkin in place.
– You may notice that your toddler becomes more curious about a meal when they help prepare it. They still might not eat it, and that’s okay. The important part is that they’re becoming comfortable around different foods.
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Tip 8: Give Them Two Vegetable Choices
– Toddlers love feeling independent, so give them choices without making vegetables optional. Instead of asking, “Do you want vegetables?” and getting an immediate “No,” give your toddler two choices you’re happy with: “Would you like carrots or cucumber?”
– This gives them a little independence while keeping vegetables part of the meal.
– Toddlers are learning how to make decisions, and small choices like this can make mealtimes feel less like something being controlled by an adult. Even if they choose the same vegetable every time, that’s okay. You can introduce another option later.
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Tip 9: Pair a New Vegetable With Something They Already Love
– A completely unfamiliar food can be intimidating to a toddler, especially when they’re already hungry. Pairing it with a familiar food can make the meal feel much easier.
– If your toddler loves eggs, try adding finely chopped spinach or tomatoes. If they enjoy pasta, peas or finely chopped vegetables can be mixed in. Try serving vegetables with whatever foods your toddler already enjoys.
– I also like keeping the portion of the new vegetable small. A tiny serving feels much less overwhelming than a plate covered in something they’ve never tried before.
Tip 10: Serve Vegetables in a Fun or Different Way
– Try cutting vegetables in different forms: you can cut them into sticks, rounds, or simple fun shapes.
– You can also change the texture. A toddler who refuses raw carrots might enjoy blended carrots.
– Don’t be afraid to experiment. The goal isn’t to trick your toddler into eating vegetables; it’s to help them discover the forms and textures they actually enjoy.
Tip 11: Make Vegetables Easy for Toddlers to Eat
– Sometimes toddlers struggle with vegetables because they’re difficult to pick up, bite, or chew.
– Cut vegetables into manageable pieces and cook harder vegetables until they’re appropriately soft for your child.
– Cucumber sticks, soft carrot pieces, small broccoli florets, and peas can be easier for toddlers to eat.
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Tip 12: Teach Your Toddler That Vegetables Are Part of Taking Care of Their Body
– Toddlers naturally want to become adults faster. You can teach them that when they eat vegetables, they get vitamins that will help them grow up.
– As toddlers get older, you can start talking about food in simple ways. Instead of only saying, “Eat your vegetables,” explain that different foods help their growing bodies in different ways.
– You might say, “Carrots help give your body good nutrients,” or “Vegetables help your body grow strong.” Keep it simple enough for them to understand.
Tip 13: Use Vegetable-Based Soups and Sauces
– Soups and sauces can be another comfortable way to introduce vegetables, especially when your toddler struggles with certain textures.
– Try blended tomato and vegetable sauce with pasta or a smooth vegetable soup made with foods such as butternut squash, carrots, or cauliflower.
– You can also leave some vegetables unblended so your toddler gradually gets used to seeing and eating them in their original form.
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Tip 14: Keep Offering Them Without Giving Up
– This might be the hardest one, especially when you feel like you’ve prepared the same vegetable ten times and your toddler has rejected it every time.
– Try not to label your toddler as someone who “doesn’t eat vegetables.” Their preferences are still developing.
– Keep offering different vegetables, keep eating them yourself. Some days your toddler may surprise you and eat a whole serving.
I hope these ideas give you a few new things to try when it comes to getting your toddler to eat more vegetables. And remember, every day can be different. Some days they may happily eat everything you put on their plate, and other days they may barely touch the vegetables.
A healthy toddler diet is about variety, too, so don’t forget about protein, healthy fats, fruits, and whole grains. If you have any concerns about what your toddler is eating or whether they’re getting enough nutrients, it’s always best to talk with your pediatrician.
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