What Happens if Kids Don’t Eat Vegetables?
Are you a parent who cringes at the thought of putting effort into buying a new vegetable, finding a recipe for it, preparing, cooking, and serving it to your kids, only to hear, "I'm not eating that!?"
If so, you are in great company and definitely not alone. In fact, it's one of the most common frustrations and barriers to a healthier diet that I hear on a regular basis from parents and clients. The good news is that there are many simple things we can do to improve the situation!
By committing to a combination of strategies that include both food- and behavior-related changes, most of us can get our kids at least somewhat on board with veggies in a matter of weeks. In this post, we’ll chat about why some kids refuse veggies, what happens if they don’t eat veggies, and I’ll share some of my top tips for increasing veggie acceptance.
Help! My Child Refuses to Eat Vegetables
First, it’s important to know that disliking vegetables is pretty common in early childhood. Vegetables often have bitter flavors, crunchy textures, and strong smells that young taste buds aren’t naturally drawn to. Kids are biologically set up to prefer sweet, familiar foods, like fruit or grains, from an early age because the flavors signal that the foods are energy-rich, and energy-rich foods are needed for growth.
Refusing vegetables (or any food) can also sometimes be part of a child's natural desire to assert control and independence. Saying "no" at mealtimes might be less about the broccoli itself and more about exercising choice.
Vegetables can be a tough sell for kids - and it’s not just about taste. Many veggies have textures that are hard to chew, like crunchy carrots, stringy celery, and mushy cooked greens. All of these can be tricky for little ones, especially while they are still mastering their chewing skills or have sensory sensitivities.
Knowing that vegetable refusal can be a normal developmental stage (not a failure on your part!) can help you stay calm and patient while working toward positive change.
What If My Child Never Eats Vegetables?
Don’t panic if veggie refusal is your child’s current baseline, despite your best efforts. If your child rarely (or never) eats vegetables right now, it does NOT mean they are destined for poor health!
Nutrition is about the big picture over time, not just one food group. Here are a few things to keep in mind:
Other Foods Can Cover Nutrient Gaps:
Fruits, beans, lentils, nuts, seeds, whole grains, and fortified foods also provide fiber, vitamins, minerals, and antioxidants. If your child enjoys fruits, for example, they’re likely still getting many of the same benefits found in vegetables.
Tastes Change With Time:
It's normal for children’s food preferences to evolve. What they refuse at age 4 might become a favorite by age 8 or 9. Regular, low-pressure exposure (without forcing) increases the chances they'll eventually try and accept new vegetables.
Blending and Baking Are OK:
Add vegetables into smoothies, sauces, soups, dips, muffins, or pancakes without guilt. Adding veggies isn’t "cheating" — it’s simply another way to build up comfort with different flavors and textures, while adding nutrition. Just be honest with your child about whether veggies are in the foods you are serving. “Sneaking” refused foods into mixed dishes without telling your child is a sure-fire way to break down trust and encourage more food refusal. They always figure it out…
Keep in mind that if you’re ever concerned about your child’s growth, nutrition, or eating habits, or if you notice extreme food refusal or intense distress around eating, it’s time to reach out to a pediatric dietitian, pediatrician, or other healthcare provider for personalized support. Additional support or evaluation for a disorder like ARFID can make a big difference.
Are there any long-term effects of not eating vegetables?
If your child has a generally balanced diet with enough calories, protein, fats, carbs, vitamins, and minerals, occasional or minimal vegetable intake is not a major cause for concern. Short-term picky eating — even if it lasts several years — rarely causes serious problems if the overall diet is fairly balanced.
Fiber from vegetables and fruits helps keep digestion regular and supports healthy gut bacteria. A long-term lack of fiber can contribute to constipation and may increase the risk of issues like heart disease or type 2 diabetes later in life.
The good news is that most children’s tastes naturally expand as they grow, especially with regular, pressure-free exposure to new foods. And many nutrients found in vegetables can be found in other foods too!
What you DON’T want to do is give up serving vegetables. Kids can’t learn to like what they are never served. Keep offering, and gently encourage more variety over time, without making mealtimes stressful.
Should I give supplements to my child who won’t eat veggies?
Most kids don’t need multivitamins - even most picky eaters! Relying on multivitamins may create a false sense of security about diet quality and can lead to excessive intakes of certain vitamins and minerals, especially when kids are eating lots of fortified foods (like breakfast cereal).
That being said, while a balanced diet should always be the primary source of essential nutrients, targeted supplementation of certain vitamins and minerals can be beneficial in certain situations, such as addressing specific nutrient deficiencies caused by extreme picky eating, or when one or more food groups are completely excluded.
If your child has a deficiency, it's best to provide a targeted supplement that contains only the nutrients they are deficient in, to prevent excessive intake of other micronutrients. In cases like these, it is best to consult with your pediatrician or registered dietitian before offering any vitamin supplements to your child so they can assess your child's specific needs and provide personalized guidance.
Tips for Getting Your Child to Eat Vegetables
After working with hundreds of families as a pediatric registered dietitian in private practice, I’ve found that helping kids become comfortable with veggies at their own pace helps lead to more veggie acceptance. Here are my top tips for getting your kids to (happily) jump on the veggie train:
Be a positive role model.
The more often you eat with your kids and let them see you enjoying a variety of produce, the more likely they are to try it themselves.
Speaking positively about the taste and texture of veggies also goes a long way toward helping your kids develop an acceptance of a wide variety of plant foods.
Repeat, repeat, repeat!
Did you know that it takes an average of 20 exposures to a new food before a child will decide if he or she likes it?
If you serve a veggie to your child and he or she refuses it, don't give up! There is value in the exposure, even if the child doesn't taste it but instead pushes it around, eyes it, touches it, ignores it… but, lets it hang around on the plate.
With patience and perseverance, you may find yourself with a spinach-lover after the 8th, 9th, or 10th time you've served it.
Make it a habit to discuss the connection between plant foods and health in terms they understand.
Use teachable moments away from meals to highlight the benefits of a healthy diet and how good food helps our bodies thrive and grow – this helps your kids make the connection between eating veggies and feeling their best.
If your child expresses disappointment in his or her performance or energy level in a sports event, it can be a good time to talk about what he or she ate beforehand, and how to choose a healthier combination of foods next time that will provide a more sustained, even source of energy that will last throughout the game.
A stomach ache after a birthday party where lots of sweets were served is a great opportunity to talk about the value of moderation, and how treats can be a fun way to celebrate as long as you don't overdo it.
Offer new veggies along with old favorites.
For many kids, familiarity offers a level of comfort that gives them the courage to branch out. If there are certain veggies you know your child enjoys, serve new ones at the same time and let the old favorite serve as a "food bridge," which can help your child learn to like something different.
Dress 'em up.
Sometimes a little butter, salt, or cheese is all it takes to create a broccoli or spinach lover.
Once familiarity and acceptance have been established, you can choose whether to make it a goal down the road to dial back the amount you use.
Involve your kids in planning/shopping/prepping/cooking.
This tip is hugely effective! Allowing kids to participate in meal planning, preparation, and cooking gives them a sense of ownership and control over their choices.
Involving them can be simple and includes a range of options, which include:
Letting them pick out a couple of vegetable options at the grocery store or in your online grocery cart
Letting them wash the veggies
Letting them trim, peel, or cut the veggies (if age-appropriate)
Letting them choose the method of preparation
Helping them participate in the cooking process
Visiting a farm and picking produce together that you can take home and eat
Growing some produce in a home garden or even a few fresh herbs in a little pot on the windowsill
Don't wait for a party to keep a prepared veggie & dip tray handy in the fridge
When kids are on the go and looking for a quick snack to tide them over until dinner or the next activity, a prepped tray of colorful veggies in the fridge can be the perfect go-to option that also promotes health.
Keep healthy dips handy for flavor and fun, and you may find your veggie tray empty by the end of the week!
Try out my easy and healthy dip recipes, which pair well with vegetables, including my mom’s Baba Ganoush recipe, Warm Parmesan Artichoke dip, and Cashew dip!
Have a clear understanding of the division of responsibilities.
A division of responsibility works best when parents decide when and where meals are served and what will be eaten, and kids decide whether and how much to eat.
On the other hand, don't make special meals or offer other foods in addition to what you have already prepared if your child refuses to eat what's on the table.
Final Thoughts…
Helping your child learn to like vegetables is a process that takes time, patience, and a little creativity. Even taking a single bite or touching a new veggie is a win, and remember, building healthy eating habits is a lifelong journey. Over time, you'll be shocked at how effective this combination of strategies can be.
You’ve got this! And if you need a little extra help along the way, I’m here to support you.
I would love to hear about your experiences - feel free to drop me a line in the comments section below!
For more tips on feeding picky eaters, check out my FREE guide to reducing picky eating or enroll in my online course, Solve Picky Eating, which includes 12 self-paced short video lessons, downloadable guides, and checklists to support you along your journey of navigating picky eating.
And if you're looking for personalized nutrition support, I am also available for a virtual one-on-one consultation. Thanks for reading!
Thank you to this sweet toddler’s parents for sharing!
