Make veg normal (without the power struggle)
If you’ve ever felt like getting your kids to eat vegetables is a full-time job… you’re not alone. The good news? Making veggies “normal” doesn’t have to be stressful, bland, or about force-feeding peas at every meal. Small, joyful shifts can make a big difference — for your kids and your mealtimes!
1. Get Them Involved in the Kitchen
Some kids are more likely to eat what they help make. That’s because involvement turns food from something mysterious on a plate into something personal and fun.
Here are easy ways to include them:
Let them wash the veggies.
Give them simple tasks like tearing lettuce, stirring sauces, or sprinkling herbs.
Make it playful, for example: “Rainbow Challenge: Can you pick one veg of each color?”
Start at the supermarket by seeing if you child can name fruit and veg, or ask them what they eat that vegetable with. Like: peas go with baked beans and fish fingers, butternut squash goes in curry, avocado with eggs.
When children participate, they start seeing vegetables as part of life, not something to avoid.
2. Model a Variety of Foods
Kids learn more from what they see than what they’re told. If you’re eating and enjoying a wide variety of vegetables — at breakfast, lunch, and dinner — your kids are watching and learning.
Try comments like:
“Mmm, these roasted carrots are so sweet!”
“I love the crunch of these cucumbers — want to try a bite with me?”
No pressure. Just curiosity and enjoyment. That’s what normal eating looks like.
3. Read Food-Oriented Books Together
Books are a gentle way to build familiarity with vegetables and food culture. Snuggling up and reading about food helps kids see eating as part of life and community — not just a chore.
Here are some lovely titles to start with (affiliate links included!):
The Very Hungry Caterpillar - A classic that explores taste and colors through food
Don’t Put Your Finger in the Jelly Nelly - A fun storywhere food isn’t all it seems
Count Your Greens - A counting book with a variety of vegetables
Which Food Will You Choose? A fun game where choosing food starts in the supermarket
Never Use A Knife And Fork - A tongue-in-cheek depiction of mealtime chaos
Ketchup on Your Cornflakes? - Enter a world of fantastic and fantastical food concoctions
I Will Never Not Ever Eat a Tomato - Perfect for picky eaters and family laughs
Reading about food makes it familiar, and familiar feels safe.
Final Thoughts: Keep It Simple and Supportive
There’s no magic wand for veggie love, and that’s okay. What matters most is creating positive, pressure-free experiences around food. Help them cook, model curiosity and joy around eating, and weave food into everyday conversation — especially through stories.
Before you know it, vegetables will feel normal… because they are just part of your family’s story.