Getting kids to eat veggies can be hard. Fortunately, research shows that participating in a CSA can help!
A fun thank you note from one of our young CSA members
If getting your kids to eat their veggies is a constant battle, then you should know that your household is just like 99% of other households!
Here are a few ideas to try:
Grow a garden, and/or join a CSA. When kids have a connection to where their vegetables come from, either by helping to grow them themselves, or by visiting the farm where they’re grown, they’re more likely to eat (and maybe even like) them. Being part of a CSA engages kids’ curiosity, independence, and openness to new foods.
Create a “positive food environment” by offering homegrown garden produce. Research shows that "preschool children who were almost always served homegrown fruits and vegetables were more than twice as likely to eat five servings a day than those who rarely or never ate homegrown produce." Offer high-quality, high-flavor homegrown produce to give your kids the best shot at learning to like it.
Let kids choose. Whether it’s at the farmers market, the grocery store, or in your refrigerator, letting kids pick out vegetables engages them and makes them more likely to eat those veggies. Fun fact: we’ve observed that when given the choice, kids choose our purple bell peppers over any other color. Sometimes they just need the autonomy to try something new on their own.
Take the pressure off. Rather than forcing your kids to eat, focus on making mealtimes positive experiences. When you create a fun environment and foster connections with your kids, it’s easier for them to try new veggies without all the pressure. (This tip comes from a great new blog by local dietician, Tara Dunker.)
Offer new veggies multiple times. Kids can learn to like new foods if they’re offered multiple times. Toddlers can learn to like a new food after 5-10 tries. 3 and 4 year-olds might need 15 opportunities. (Farmer Katie is still trying to learn to like beets. She’s at approximately 27 tries, but she’s even more stubborn than a 4-year-old.)
Make veggies easy and available. Kids will be more likely to eat veggies if they are the snacks you provide for them. Keep your kitchen stocked with fruits and veggies rather than junk food, and your kids will learn to reach for healthy snacks. You can make it easy for them by having pre-cut veggies in a container they can access in the fridge.
Set a good example. Above all, kids learn by example. Be sure to model healthy eating habits in your own life. Let your children come along on trips to the CSA farm, farmers market, or grocery store. Involve your children in healthy meal prep. Eat meals with your children and let them see you try new foods and load up on veggies. Your kids may not magically like broccoli, but if they watch you eat it, they might be more open to trying it themselves.
