4 ways to get your child to eat more vegies

Having conversations with our children about the importance of eating a healthy, balanced diet is so important in creating healthy habits that last a lifetime. Pass on nutritional literacy helps our children make informed choices enabling them to lead more active, healthy lives.

Despite best intentions, most parents at some stage, experience difficulty getting the recommended intake of vegetables into their children’s diets.  With this in mind, below are five tips for doing this, undercover, as sometimes secret squirrel is the only way!

1 Start the day with a smoothie – smoothies are a fantastic way of increasing your fruit and vegie intake.  Your kids will love seeing the fruit and vegies "disappear" in the blender!

2 Hide them in pasta sauces – grated zucchini, carrots, onions and other vegies are easy to disguise, help to bulk up a sauce so that it goes further and your kids won’t even know they’re in there!

3 Savoury Muffins – tasty additions to lunchboxes and a great alternative breakfast solution. Savoury muffins can be made in advance and frozen to use when required. Have fun with different flavours and try some cheese for an extra flavour explosion.

Vegie chips with hummus for an afternoon snack – quick, easy to prepare snack that the whole family will want in on!  Chop carrots, zucchini and sweet potato (or vegies of your choice) into similar sized “fries” and bake in the oven with a little olive oil.  Serve warm with some hummus and voilà! You can also use a slicer so they are round and more like packet crisps. 

Why not let the kids help in the kitchen!? They love getting their hands dirty, spirally, blending, grating, mixing and baking and can then enjoy the fruits, or vegies, of their labour!


Want to know more?

For tips and recipes to encourage our children, check out our recipes to cook with kids


Fueling healthy bodies

Our All Systems Go module explores the human body helping children to understand healthy fuel and why food and nutrition is so important in our lives.

All Systems Go Book Life Education