Incorporating Veggies into Your Picky Eater's Diet

Good nutrition is an important part of health for people of all ages. Children especially need a healthy diet as they are growing and require a solid nutritional foundation to reach their developmental milestones. But as many parents know, kids can be picky eaters. Establishing a healthy food routine for picky eaters can be difficult, but it is not impossible! Use these tips to incorporate more vegetables and nutrition into your picky eater’s diet!  

1. Try recipes with hidden veggies  🥦
   1. This is an easy way to incorporate more vegetables and nutrition into your child’s daily routine without major changes in their diet. Use this guide for hidden fruit and veggie recipes from our Clinical Nutrition team!  
2. Introduce new foods with foods your child already enjoys  🍔
   1. Pairing new foods with safe foods allows your child to explore without feeling the pressure of only having a new food on their plate. Try some of these pairings the next time you offer your child a new food:  
      1. Chicken nuggets and baked sweet potatoes  
      2. Pizza and ranch with a side of cucumbers or carrots
      3. Quesadilla with a side of pico de gallo  
3. Let kids help in the kitchen  🍽️
   1. Allowing your child to help prep their meals can make mealtime more fun! By creating their dish or helping you choose their options, it can make them feel more in control and more empowered to try new foods.  
4. Make veggie versions of the foods your child already loves 🍕
   1. Veggie pizza or including shredded zucchini into muffins are great options for introducing more veggies. These simple additions add extra nutrition and taste just as delicious!  

Helping a picky eater embrace vegetables doesn’t have to be a daily battle – it starts with making small, manageable steps. Remember: progress is measured in exposure, not perfection. Every tiny taste and shared meal is a win! For more information on healthy eating, visit https://www.valleychildrens.org/services/nutrition/healthy-eating-guides