Tips to try when testing out new vegetables

Introducing any new foods to children takes patience, and when it comes to trying new vegetables, it can take a little longer to get them on board.

Whether it’s the taste, texture, or colour of the vegetable you are offering, there are many reasons children might say no. We get that it can feel like a losing battle at times, but with a few simple tips and a splash of creativity, your little one could be chomping down on vegies like never before.

Start small

Adding too many unfamiliar vegetables to the plate can be an overwhelming experience for children. Serve smaller portions of new or less familiar vegetables alongside those they already know and like to eat. Introducing new vegetables gradually helps kids get used to the new flavour and textures. All exposures add up, so don’t feel deflated if they don’t take to it the first time. We often tell parents “It takes 20 yucks before you get one yum” because the steps towards embracing a new food can be small, but eventually they will enjoy eating the new veg without even realising it.

Make food exposure fun and interactive

Kids love a fun activity, so why not make a game of it. Introduce the texture and look of vegetables without the pressure to taste and try. Exploring new vegetables as a hands-on activity can engage children’s curiosity and make the end result (eating the new food) feel more exciting and less pressurised.  

If you are looking for some fun activities you can try at home check out some that we’ve created.   

Be a role model for your kids

Children often copy the actions of their parents as this is how they learn to be in the world. So it’s not surprising that if you enjoy vegetables and make them a regular part of your meals, your children are more likely to follow your lead. A positive attitude towards vegetables suggests to children they are of value and worth trying, so eat vegies together and talk about what you enjoy – comment on things like the crunchiness, juiciness, bright colours or ripe and seasonal freshness! By sharing how much you are enjoying them, you are paving the way for them to feel the same. 

Serve veg in a variety of ways

Taste preferences change as children grow which means they can suddenly decide they don’t like a food they have eaten many times before. Try offering vegies prepared in a variety of ways to help them find new ways to love their veg. Cooking changes a food’s texture and flavour so along with serving raw, explore steaming, roasting, blending in a soup or even sometimes simply grating. This will give plenty of opportunity for them to tell you what they like.  

Don’t give up

It can take multiple tries before your child accepts new veg, so don’t give up. Keep offering veg in a positive and relaxed environment, and trust that over time they’ll become more familiar to the flavours and eventually start asking for more.

Introducing new vegetables to children can be a slow process, so remember to keep it fun, creative and positive.  Start small, stay relaxed and where you can, get the children involved. By offering a variety of vegies cooked in different ways you’ll help foster long term healthy habits. Reach for veg yourself and spend time chatting about your faves and why you like them.

The more we celebrate reaching for a rainbow of veg each day, the more our kids are likely to do the same!