We’ve all watched a child turn up their nose at a perfectly roasted carrot or a juicy cherry tomato. And honestly? We get it. If we struggle getting our daily dose of vegetables as adults, how much harder must it be for kids!
We don’t have all the answers, but something we believe at Back to the Garden Jax is if you involve kids in the process, they’re way more likely to taste what ends up on their plate. Maybe they’ll like it, too.
Let’s talk about how to get kids to eat fruits and veggies by involving them where it starts: in the garden.
Start With the Soil: Let Them Grow It
Kids of all ages can participate in growing food, even in small ways.
Give Them Their Own Spot
- A pot on the porch
- A little raised bed section out back
- A window sill box of herbs
- Even a shoebox of sprouting microgreens by a sunny window (a fun science experiment).
When they “own” it, they care. That tiny oregano they watered? That’s their oregano. Don’t be surprised if you catch them eating a few leaves. (And honestly? That’s a win.
Make Harvesting Part of the Magic
Of course if you can’t grow things at home, we think visiting a u pick garden is a great, fun substitute (and a lot less work).
We see it all the time at our u pick garden: kids go wild when they get to pluck cucumbers off a vine or pull a beet from the ground. It’s like a vegetable treasure hunt.
Let Them Pick
Let them walk through the rows and choose what to take home. Ask them what they think something is before you tell them. Let them touch, smell, taste (safely!).
When kids are part of the harvest, they get invested in the outcome. That tomato isn’t “gross,” as much as it’s something they found. It changes the whole energy around food.
Prep It Together (Even If It Gets Messy)
We know it sounds messy at best and dangerous at worst. Not to mention, when you’re in a rush, little hands can really slow things down. But here are a few ideas to try.
Including Kids in Meal Prep:
- Washing veggies in the sink = a splashy good time
- Letting them snap green beans or tear lettuce
- Mixing up a simple salad dressing in a jar (shake, shake, shake!)
- “Decorating” plates with veggie faces or designs
- Making tasting plates with tiny portions and low pressure
This gets them familiar with different colors, shapes, and textures. And for younger kids especially, familiarity leads to curiosity, which leads to tasting. Start them young, if you can.
Serve, Don’t Force: How to Actually Get Kids to Eat Veggies
To get kids to eat fruits and veggies, try introducing foods without pressure. We’re not experts, but keep at and stay encouraging.
Just Keep Trying
It can take time for a child to accept a new food. You could offer broccoli 14 times before it finally makes the cut and that’s ok.
Offer Choices, Not Ultimatums
Instead of “eat your peas,” try:
- “Would you like carrots or cucumbers with your lunch?”
- “Want to add cherry tomatoes to your pizza or your salad?”
- “You picked the beets—should we roast them or shred them?”
Even small choices give kids a sense of control. That control leads to trust. And trust leads to trying.
Make It Fun, Keep It Real
Some of our favorite moments at the garden come from the pure joy of a kid discovering where food comes from. Dirt-covered carrots. Munching on a stevia leaf. Chubby fingers picking peas.
They Still Might Not Eat Everything
And that’s okay. The goal isn’t perfection. It’s progress.
Some days, all they’ll eat is one bite of cucumber and two blueberries. Other days, they’ll ask for seconds on roasted squash. It’s a journey.
If all else fails, sneak it
We do it ourselves, too. Smoothies, sauces, muffins, breads, sandwiches. We wrote a whole blog about how we try to eat more veggies. Some of these tips and tricks may work for your kids, too.
Ways to incorporate Veggies so your kids hardly notice
- Make veggie chips in the oven (think kale, sweet potato or carrot).
- Get creative with dips, like homemade ranch, hummus, or guacamole can turn anything into a snack.
- Toss shredded zucchini into spaghetti sauce.
- Add bell peppers to your tacos.
- Top your pizza with mushrooms, onions, and spinach (hide it in the sauce or cheese, chopped fine if you’re skeptical)
- Blend leafy greens into your morning smoothie.
- Add a few lettuce leaves to your sandwich.
- Muddle some mint, cucumber or herbs into your water.
- Sneak veggies into muffins, pancakes or breads (carrots, spinach and zucchini are great options for this).
- Add blended herbs and a little garlic to butter for a tasty spread.
- Make a vegetable soup or infuse those nutrients into a bone broth or veggie stock.
The Long Game: Building a Lifelong Love of Veggies
If you’re trying to figure out how to get kids to eat fruits and veggies, start where they are. Show them the roots. Let them pick and play. Cook together. Taste together. Celebrate tiny wins.
We believe that growing food with kids builds more than just dinner; it builds connection. To nature, to the food system, and to each other.
Want to come visit the farm and let your kids harvest their own veggies? We’d love to have you.