1. Take the Pressure Off
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No bribing, begging, or "just one bite" battles.
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Instead: “You don’t have to eat it, but it’s here if you’re curious.”
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This builds trust and reduces power struggles.
2. Keep Serving It (Even If They Say “Yuck”)
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It can take 10–20+ times seeing a new food before a child might try it.
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Serve tiny amounts alongside familiar favorites without comment.
3. Make It Playful
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Try “taste tests,” rainbow veggie plates, or “build your own” meals (like tacos or snack trays).
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Let kids help wash, tear, stir, or serve—engaged kids are more curious eaters.
4. Offer Choices (But Not Too Many)
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“Would you like carrots or cucumbers?”
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Avoid open-ended questions like, “What do you want to eat?”
5. Be a Veggie Role Model
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Let your child see you enjoying veggies.
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Use kid-friendly language: “These peppers are super crunchy!” or “Spinach makes me feel strong.”
6. Deconstruct Big Meals
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If your child hates “mixed up” food (like casseroles or salads), offer the ingredients separately.
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Instead of soup, try: a spoonful of rice, plain chicken, and a few peas on the side.
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7. Start Small
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One pea, one shred of lettuce, one bite of sweet potato.
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Even a “no thank you bite” is a win some days.
8. Don’t Use Dessert as a Reward
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This teaches kids that veggies = bad and sweets = good.
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Instead: “All the food is part of the meal.”
9. Try Fun Names & Shapes
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Call broccoli “trees,” peas “green balls,” or give silly names (“superpower carrots!”).
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Use cookie cutters on cucumbers, bell peppers, or toast.
10. Celebrate Tries, Not Just Eating
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“You smelled it—that’s brave!”
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“You licked it! That counts!”