If you’ve ever worried about your child’s vegetable intake, you’re not alone. Many parents feel stressed when their kids push away the broccoli, refuse the peas, or insist that carrots are “yucky.” In fact, research shows that children fall short on vegetable intake across all age groups, with the gap widening as they get older.

In this episode of The Nourished Child® Podcast, I talk with Sarah Schlichter—mom of three, registered dietitian, and founder of Bucket List Tummy—about what it really takes to help kids eat vegetables without creating mealtime battles or harming their relationship with food.

Together, we explore both the research and the real-life strategies parents can use to build healthy eating habits, foster curiosity, and make veggies part of everyday life.

Why Kids Struggle with Vegetables

While most children eat enough fruit (thanks to its natural sweetness), vegetables are often rejected. Studies show that:

• Toddlers (ages 2–4) meet fruit recommendations but fall short on veggies.
• Kids ages 5–8 start to decline in both fruits and vegetables.
• Teens have the lowest Healthy Eating Index scores of all age groups.

This means it’s critical to introduce vegetables early and often, while also making them fun, familiar, and stress-free.

Simple Guidelines for Parents

Vegetable servings don’t have to be overwhelming. For young children, one cup of vegetables a day is a good starting point, while older kids may need closer to two cups. A “cup” is easier than it sounds—think:

• 6 strawberries
• 1 medium banana
• 1 small apple
• 1 handful of cucumber slices

Instead of piling large servings at dinner, spread smaller portions throughout the day. Offering veggies consistently at breakfast, lunch, snacks, and dinner helps kids meet their needs more naturally.

Strategies That Really Work

Sarah shared several tried-and-true approaches to help kids eat vegetables:

1. Expose Early and Often
   • Keep veggies on the plate, even if your child doesn’t eat them.
   • Repeated exposure builds familiarity and trust.
   • Model eating them yourself.
     
2. Make It Fun
   • Try “ants on a log” (celery + nut butter + raisins).
   • Use dips like hummus, tzatziki, or ranch to make veggies more appealing.
   • Serve veggies in playful ways—colorful plates, snack boards, or muffin tin “sampler trays.”
     
3. Pair with Safe Foods
   • Add shredded zucchini to muffins, carrots to quick bread, or spinach to smoothies.
   • Pairing new veggies with foods your child already likes reduces pressure.
     
4. Involve Kids in the Process
   • Let them pick out produce at the store or farm stand.
   • Grow a small garden or potted plants so they can watch veggies grow.
   • Invite them to wash, chop (with a safe knife), or help cook.
     
5. Keep Pressure Low
   • Avoid battles at the table. Curiosity is the goal, not immediate success.
   • Celebrate small wins—like touching, smelling, or taking a tiny bite.

The Bigger Picture

Helping kids eat vegetables is about more than nutrition. When children are involved in gardening, cooking, or shopping, they also learn responsibility, curiosity, and confidence. Food becomes more than just fuel—it’s an experience, a memory, and part of family life.

As Sarah reminds us, parents don’t need to do everything perfectly. Success doesn’t mean a clean plate every time. Success is keeping vegetables in the mix, offering them consistently, and making mealtime a positive and pressure-free environment.

Listen to the full conversation with Sarah Schlichter on The Nourished Child Podcast for practical insights, supportive strategies, and encouragement to help your kids eat vegetables and build healthy, happy eating habits.

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Resources & Links

• Sarah Schlichter’s Website
• Sarah’s Instagram
• Try New Food (2^nd edition)
• Kids Thrive at Every Size (Book)
• The Nourished Child Blueprint