Getting your kids to eat more vegetables… our top tips


There isn’t a parent on planet earth who wouldn’t want their children to eat more vegetables. As children are constantly growing, good nutrition is key to support their growth and development. According to the Australian government’s Institute of Health and Welfare, the recommended dose of vegetables per day for children aged 4-8 years old is 4 ½ serves. But if your children are like most, getting them to consume even one serve of vegetables can be a challenge, unless it’s a potato dressed as a hot chip! So, how can you get your children to eat more veggies, and enjoy them?

Check out our practical guide to incorporating more veggies in everyday meals.

It’s a piece of cake

Red Kidney Bean Chocolate Cake, Beetroot and Choc-chip Muffins, and Carrot and Zucchini Cake might not sound appetising but they taste delicious and will revolutionise the way your kids think about vegetables. It’s certainly not as healthy as sitting your kids down to a plate of steamed veggies but it’s a great way to incorporate veggies into foods that your children will willingly eat. The addition of vegetables to cakes, slices and other desserts also adds extra moisture and fibre.

Get grating

There are heaps of recipes that can benefit from the addition of grated vegetables. The best part is that often the vegetables, once grated, become so small that even the pickiest of eaters won’t notice. Add grated carrot, zucchini, and a can of drained lentils to bolognaise to give it a boost of vegetables.

Hooray for puree

Making a tomato-based pasta sauce? Add in a couple of cups of pureed pumpkin or sweet potato for an instant veggie boost, or add pureed cauliflower to cheesy macaroni.

Mushroom or Mince?

A great way to add more veg to beef mince-based meals is to add vegetable options that can mimic the flavour and texture of minced meat. Give some mushrooms a blitz in the blender; by chopping them into small enough pieces they will be virtually unnoticeable. Their earthy flavour blends well with beef.

If you can’t beat them, let them join you

Getting your kids to help in the kitchen is a great way to engage them in cooking and foster their interest in food. By getting them involved in the preparation and cooking process you are inviting them to be a part of something exciting, and sharing in the happiness that comes with creating great food.

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