7 expert-backed strategies to get your child to eat more vegetables

Although initial rejection is common, studies collected by the Spanish Ministry of Consumer Affairs indicate that repetition plays a fundamental role in the acceptance of new foods during childhood. It is enough to offer vegetables on a regular basis, at different meals of the day, without demanding that they eat them. The simple fact of seeing, smelling or touching them is already part of the familiarization process.

The same food can generate different reactions depending on how it is prepared. Pumpkin puree may be rejected, but roasted pumpkin sticks can be accepted without problem. As recommended in the "Bien manger et bien bouger" guide of the French Ministry of Health, it is advisable to play with textures and formats: baked vegetables, in raw strips, grated, sautéed, on skewers, with mild sauces... the important thing is to make them attractive without completely disguising them.

When children participate in the choice of ingredients or in the preparation of dishes, their attitude towards food changes. According to the Spanish Association of Pediatrics (AEPED), active involvement improves not only the acceptance of vegetables, but also the general relationship with food. Going to the market, washing tomatoes or stirring a vegetable cream are small gestures that increase interest in what later appears on the plate.

A large serving of spinach can be intimidating; a spoonful, not so much. As the Ministry of Consumer Affairs'"Recommendations for Healthy Eating in Early Childhood" document states, serving small amounts encourages exploration without pressure. As the child becomes familiar with the taste, he or she is likely to ask for more on his or her own initiative.

Eating as a family and showing a positive attitude toward vegetables is one of the most effective tools. Children learn by watching. As the AEPED points out, parents who enjoy healthy eating and integrate it into their daily routine are more likely to have their children accept it as a matter of course.

Eating in a relaxed environment, without tension, blackmail or threats, favors a healthy relationship with food. French pediatrician Dr. Patrick Tounian, a specialist in child nutrition, insists that mealtimes should not become a constant negotiation. Offering, respecting and not dramatizing are fundamental pillars for children to gain confidence in their ability to choose and taste.

Children understand more than we sometimes imagine. Explaining to them, in a simple way, how vegetables help them grow, run faster, have energy or protect them from colds can awaken their curiosity. The key is to adapt the message to their age and link it to their reality.

There are no infallible recipes or magic shortcuts. But there is one principle that is repeated in most pediatric guides: respectful constancy. Making vegetables part of everyday life, without pressuring, without hiding, without rewarding or punishing, is the surest way for children to accept them as part of their regular diet.

And if one day they don't even want to try them, nothing happens. Because educating taste takes time, but it's worth it.

Have you tried any of these strategies at home, and do you have any tricks of your own that have worked for your kids? We'd love to hear about your experience. You can share it in the comments: what helps one family may be just what another needs to read about today.

BLW A Comer (Spain) - BLW a Comer is an infant feeding project led by Nuria Moreno, a dietitian-nutritionist specialized in self-regulated complementary feeding, which promotes that babies learn to eat on their own from the beginning with real and safe food.

Bien manger et bien bouger - Ministère de la Santé (France) - It is a French government initiative that promotes healthy habits through a balanced diet and regular physical activity, with special focus on prevention from childhood and nutritional education of the entire population.

Spanish Association of Pediatrics (AEP) (Spain)- Especially regarding the need for repeated exposures, natural rejection in childhood and the importance of avoiding pressure at mealtimes.

In all of them you will get more tips to increase the consumption of vegetables in your children :)