Getting your toddler to eat a new vegetable often feels more validating than having them ingest something from another food group. Perhaps this is because we were always coaxed to eat all our vegetables as children, so we think we’re doing right by them as parents, but it’s also the case that getting kids to eat vegetables is always challenging. Being wary of new foods is considered a normal part of child development. Neophobia, a fear of new foods, can occur at any age but tends to peak between eighteen months and two years of age. You probably experienced it yourself. Research shows that children tend to become more open to new foods after the age of two.

Remember that babies have a very limited flavour profile when they come off breastmilk or formula (or both). While the flavour of your breastmilk can introduce them to the family diet to an extent, bitter and tangy vegetables require more adjustment than milder flavours like those of fats and carbohydrates. The first piece of advice we want to give you is not to give up!

The recommended amount of vegetables a toddler should eat per day is two to three portions (according to the NHS, the guideline portion is about the size of one of their palms), as well as two or three additional portions of fruit, to make up their five a day.

This vegetable consumption supports healthy growth, brain development, and good long-term eating habits. There are many ways to help your child enjoy a wide variety of vegetables, as well as to avoid the waste and upset that can happen when vegetables seem to make mealtimes a chore.

Don’t hide your toddler's vegetables!

There is a baby and toddler feeding trend that involves hiding vegetables in foods your toddler prefers to eat—e.g., putting spinach in muffins or carrots in brownies—in order to ensure they eat veggies they would typically reject. There is nothing wrong with doing this if it’s how you like to cook, but some experts’ concern with this trend is that, when your child is old enough to realise what’s going on, it can make them distrust you and the meals you make them. Instead, you could explain that you are pairing a new food with one you know they like—e.g., put peanut butter on celery or mix raisins with salad greens—to ensure that they are not too far from their comfort zone.

Let your toddler be creative with vegetable preparation!

Unii’s Toddler Nutrition expert, child nutritionist, and registered dietitian, Misbah Primett, suggests buying child-safe cookie cutter shapes that your little one can use to customise their vegetables. You’ll need to supervise this activity, but they can choose the shape and how the vegetables are presented. Some imaginative children can already see vegetables as other things—broccoli trees, sprout balls—and there’s a lot they can come up with once you allow them some freedom to play with food. Plating is a real-life skill, especially if you’ve got a butting chef on your hands, and this can be a fun way to prepare meals for children of any age.

Another idea is to let your toddler add condiments they enjoy to new vegetables by themselves (though you may have to supervise the quantity!) so they feel the way they try this new food is their choice. You might wind up seeing some weird flavour combinations—jam on peppers, anyone?—but it’s all a learning experience.

Explain how vegetables are helping your toddler’s development.

Many toddlers have some understanding of what superheroes are and that they are aspirational. While we don’t think it’s a good idea to suggest that spinach will help your toddler fly, it’s ok to explain they’ll make him or her strong like Superman or Wonder Woman. Similarly, toys like Barbie may inspire your toddler to want healthy hair, good teeth, etc. Vegetables, as part of a wider and balanced diet, come with lots of benefits that will connect with your child. You could also look for children’s storybooks or mealtime songs devoted to eating your vegetables. Make healthy snacks fun for your toddler.

Remind your toddler that they’re a bigger boy or girl now!

Children typically become more and more open to new flavours over time. If your toddler hated kale as a one-year-old, remind them that they’re not a baby anymore and say you think they’re old enough to try it again. Recruiting an older sibling who will eat the vegetable at dinner may help you make your case.

Role model good and varied eating habits.

Load your own plate with vegetables. Eat vegetables and speak descriptively and positively about them in front of your child. Have them socialise with toddlers you know will eat their vegetables (other mums do boast about this!) and make use of a rare advantage of peer pressure.

Let them play with their vegetables and get creative with food waste.

Many doctors, including our own Baby Nutrition Expert, Dr. Nisha Patel, recommend allowing little ones the freedom to experiment with new foods in a sensory way. This could wind up quite messy, especially if you’ve presented your baby with a variety of new vegetables at once and let them choose. To avoid waste, you could try scooping up any discarded vegetables and throwing them into a salad for you and the rest of your family. Composting vegetable remains takes time but is very personally rewarding, as well as great for the planet.

Frozen vegetables are just as nutritious as the fresh variety and can save you money while you’re trying to get your toddler comfortable with new foods.

For more evidence-based information on giving your toddler the best possible diet, check out Unii’s Toddler Nutrition Journey video course with Ms. Misbah Primett.

How can I get my toddler to eat more vegetables?

Every green feels like a win when you're trying to get your toddler to eat well.