How Do I Get My Kids To Eat More Greens?

Are you tired of struggling to get your kids to eat their greens? It can be a constant battle trying to convince them to eat their vegetables, but don’t worry, I’m here to help! In this article, we’ll explore some tips and strategies that can make mealtime a little easier and help you get your kids to eat more greens. Whether you have a picky eater or just want to add more nutrition to their meals, you’ll find some practical advice to try out. So, let’s dive in and learn how to get those greens into your little one’s diet!

One of the most effective ways to get your kids to eat more greens is by making them a fun and exciting part of their meals. Get creative with how you present the vegetables – try making shapes or arranging them in designs on their plates. You can also involve your kids in the cooking process. Take them grocery shopping and let them choose the greens they want to try. Then, invite them into the kitchen and let them help you wash, chop, and cook the vegetables. By involving them in the process, they’ll be more likely to take ownership of their choices and be more willing to try new foods. Join me in the next section to discover more tips and tricks to transform your kid’s eating habits and make greens more appealing to them!


You love your kids and want the best for them, including a healthy diet. But sometimes it can be a struggle to get them to eat their greens. Don’t worry, you’re not alone. Many parents face this challenge. Kids often turn their noses up at vegetables, preferring instead to indulge in sugary snacks and processed foods. However, it’s essential for their growth and development to incorporate greens into their diet. In this article, we will explore some effective strategies to encourage your kids to eat more greens and create a positive food environment at home.

Understanding the Importance of Greens in Kids’ Diet

Benefits of Eating Greens for Kids

Greens, such as spinach, broccoli, kale, and lettuce, are packed with essential vitamins, minerals, and fiber that are crucial for your child’s health. These nutrient-rich foods support the immune system, promote healthy digestion, and assist in proper growth. Greens are also low in calories and high in antioxidants, which can help prevent chronic diseases later in life.

Impact of Poor Diet on Kids’ Health

A poor diet lacking in greens can have severe consequences for your child’s health. They may become susceptible to illnesses, experience sluggishness, have a weak immune system, and may not reach their full physical and intellectual potential. It’s crucial to lay the foundation for healthy eating habits early on to prevent long-term health issues.

Creating a Positive Food Environment

Setting a Good Example

Children often learn by observing their parents’ behavior. By adopting a healthy diet yourself and enjoying greens regularly, you can set a positive example for your kids. Make it a point to include a variety of greens in your own meals, and let your kids see you savoring them. This will pique their curiosity and make them more willing to try new foods.

Making Greens Fun and Appealing

Kids are more likely to eat greens if they find them visually appealing and fun to eat. Get creative with their meals by incorporating colorful vegetables in different shapes and sizes. You can also arrange greens in the form of smiley faces or animals on their plates. Let them be a part of the meal planning process by allowing them to choose their favorite greens and involve them in preparing their meals.

Involving Kids in Meal Planning and Preparation

Grocery Shopping with Kids

Take your kids along with you when you go grocery shopping. Show them different types of greens and explain their benefits. Allow them to pick their favorites and encourage them to explore new options. Engage them in conversations about the nutritional value of different greens and how they contribute to their overall health.

Engaging Kids in Cooking and Food Prep

Involving your kids in meal preparation can make them feel more connected to the food they eat. Encourage them to help with age-appropriate tasks, such as washing vegetables, tearing lettuce, or stirring sauces. This hands-on experience will not only make greens more appealing to them but also teach them valuable life skills and foster a sense of ownership over their meals.

Introducing Greens in Creative Ways

Using Greens in Smoothies and Juices

Smoothies and juices are a fantastic way to incorporate greens into your child’s diet without them even realizing it. Mix spinach, kale, or cucumber into their favorite fruit smoothies or juices. The natural sweetness of the fruits will mask the taste of the greens and make it more enjoyable for your little ones. Gradually increase the amount of greens to help their taste buds adapt over time.

Sneaking Greens into Favorite Dishes

Another sneaky tactic to get your kids to eat greens is by hiding them in their favorite dishes. Finely chop or puree greens like spinach, broccoli, or zucchini and mix them into sauces, soups, or casseroles. The flavors of these dishes will overpower the taste of the greens, ensuring that your kids still get the nutrients they need.

Making Mealtime an Enjoyable Experience

Encouraging Family Dinners

Eating together as a family has numerous benefits, including enhanced communication, stronger relationships, and healthier eating habits. Make mealtime a priority by setting aside dedicated family dinner times. Create a warm and inviting atmosphere where everyone can sit down, relax, and enjoy their meal. This relaxed environment can encourage kids to try new foods and develop healthier eating habits.

Creating a Pleasant Dining Atmosphere

Make mealtime more enjoyable by creating a pleasant dining atmosphere. Set the table with colorful plates, bowls, and cutlery to make the meal visually appealing. Play soft and soothing music to create a relaxing environment. Avoid distractions like television or electronic devices that may take away from the focus on food and family interaction.

Teaching Kids About Nutrition

Educating Kids on the Benefits of Greens

Take the time to educate your kids about the benefits of eating greens. Explain to them how greens support their growth, boost their immunity, and help them stay healthy and strong. Use simple language and visuals to make it more relatable for them. Encourage questions and foster an open dialogue about healthy food choices.

Explaining the Importance of a Balanced Diet

Teach your kids about the importance of a balanced diet that includes a variety of foods. Explain how different food groups contribute to their overall well-being and energy levels. Emphasize that greens are an essential part of this balanced diet. Encourage them to make conscious choices and appreciate the positive impact greens can have on their health.


Getting your kids to eat more greens may seem challenging, but with a positive food environment and creative approaches, you can make it happen. By setting a good example, involving them in meal planning and preparation, introducing greens in creative ways, making mealtime enjoyable, and teaching them about nutrition, you can encourage your kids to develop healthy eating habits that will benefit them throughout their lives. Remember, patience is key, and with persistence and creativity, your kids will eventually embrace greens as a delicious and essential part of their diet.