How to Get Your Child to Try Vegetables When Hiding Them Doesn't Work

Practical strategies to encourage picky eaters to try vegetables beyond sneaking them into food.

1. Start with exposure without pressure. Put small amounts of vegetables on your child's plate regularly without expecting them to eat them. Let them see, smell, and touch the vegetables if they want to. This repeated exposure helps reduce the fear factor that makes many kids avoid new foods. Serve the same vegetable multiple times in different ways - raw carrots one day, roasted the next. Remember that it can take 10-15 exposures to a food before a child even considers trying it.
2. Make vegetables part of food exploration. Turn vegetables into a hands-on experience. Let your child help wash lettuce, snap green beans, or tear kale leaves. Visit farmers markets together and let them pick out one new vegetable to try. Plant a small garden or even grow herbs in pots on a windowsill. When kids feel ownership over food, they're more likely to taste it. Cook together and let them be your sous chef - they might surprise you by nibbling while they help.
3. Use the power of modeling. Eat vegetables yourself and talk about them positively. Say things like 'These carrots are so crunchy' or 'I love how colorful this salad is.' Avoid bribing or making deals about vegetables, which can backfire. Instead, show genuine enjoyment when you eat them. If you have friends or family members who enjoy vegetables, invite them over for meals. Sometimes kids will try foods for other people that they won't try for parents.
4. Serve vegetables in appealing ways. Present vegetables attractively without hiding them. Cut them into fun shapes, arrange colorful vegetables in rainbow patterns, or serve them with favorite dips like ranch or hummus. Try different preparations - some kids prefer raw vegetables while others like them roasted until slightly crispy. Serve vegetables when your child is hungriest, like as a pre-dinner snack with dip while you're cooking.
5. Create positive mealtime experiences. Keep mealtimes relaxed and pressure-free. Avoid battles, bribes, or rewards around vegetables. Instead of saying 'You have to eat your broccoli,' try 'The broccoli is here if you want to try it.' Trust that your job is to provide nutritious options and your child's job is to decide how much to eat. This approach reduces stress and power struggles that can make kids even more resistant to new foods.
6. Try the 'adventure bite' approach. Introduce the concept of trying just one small bite as an adventure to learn about new foods. Frame it as exploration rather than eating: 'Let's see what this tastes like' rather than 'Eat your vegetables.' If they spit it out, that's okay - tasting is still progress. Some families create a 'no thank you' bowl where kids can put foods they've tried but don't want to finish, which feels less wasteful and more respectful.