If you’ve ever tried to convince a child to eat vegetables, you’ll know it can feel like a full-time job. What’s worked surprisingly well for me? Letting kids be part of the decision-making.
When children feel involved, they’re more open to trying new foods—and yes, that includes vegetables. It also helps build independence around eating, which is a win for everyone.
Here are a few simple ways I involve my kids in meal planning and food choices (without turning the kitchen into chaos).
1. Offer choices, not a free-for-all
Instead of asking, “What do you want to eat?” I give two healthy options.
“Peas or sweetcorn?”
They feel in charge, and I still get to keep things balanced.
2. Bring them along shopping
At the supermarket, I let my kids pick fruits and veggies. When they’ve chosen it themselves, they’re far more curious to taste it later. Plus, it’s a great way to talk about colours, shapes, and where food comes from.
3. Let them help (even if it’s messy)
Washing vegetables, stirring, or arranging food on a plate—small jobs make a big difference. Kids are much prouder (and more willing) to eat meals they helped prepare.
4. Talk about food in a positive way
I focus on what food does, not what they must eat.
“Carrots help your eyes,” or “Broccoli helps you grow strong.”
No pressure, no forcing—just gentle encouragement.
5. Make vegetables fun
Funny names, colourful plates, or cutting veg into shapes can work wonders. Sometimes it’s not the taste they’re rejecting—it’s the look of it.
Getting kids involved in food choices isn’t about raising perfect eaters. It’s about building confidence, curiosity, and a healthy relationship with food. Some days they’ll eat the peas, some days they won’t—and that’s okay.
Because when kids feel empowered, mealtimes become calmer, happier, and a lot more enjoyable 🌱