Here at Sprout Organics, one of our goals is to help little sprouts across the country get more veggies. According to the most recent USDA Dietary Guidelines, almost 90% of the U.S. population does not eat the daily recommendation of vegetables for their age group.

a family has fun at an outdoor table with fresh produce

Not only is it important to eat veggies daily, but it’s also important to eat a variety of vegetables to encourage a well-rounded diet. This means regularly introducing new veggies into your little sprout’s diet, which isn’t always easy!

a child and caregiver with a basket of fresh greens in a garden

Sprout’s tips for introducing new veggies

Every child is different, in no way do we think these are the “right” ways to get your kiddo to try new veggies... but we hope that this gets your wheels turning on how to keep introducing new veggies and open those little taste buds to a whole world of flavor!

Of course, always consult with your child’s pediatrician for any health- and nutrition-related questions.

#1 Regularly introduce new vegetables to their diet

Taste training can be a long process, it’s usually easier said than done. But regularly introducing new flavors and veggies into your kiddo’s diet can be a good way to get them used to trying new things. And don’t stop trying! They may push it away the first couple times, but repetition is key. They will become curious and start to become more familiar with the taste. Keeping vegetables around as a snack, regular appearances at dinner, can help familiarize your kiddo with the huge variety that’s out there.

#2 Don't make it a big deal

This goes hand in hand with #1, when your kiddo is used to trying new veggies, hopefully it will be less of a surprise when you serve up unfamiliar flavors and textures. This also means not forcing it to happen, you can always try again later!

#3 Enjoy new foods together

Also known as lead by example! Our little sprouts look to us to help navigate the world, when they see us enjoying something, they’ll think it’s safe to do so, too. A simple “yum!” as you take a bite can go a long way. This also means—preparing the new veggie in a way that is tasty and maybe similar to the way you’ve prepared other foods.

#4 Have them help prepare the food

New things seem a little less foreign when you get to see it before it lands on your plate! Having your little one help prepare the food can go a long way, even if they are just helping put it on the plate. There’s a sense of gratification in helping, and may make them more open to tasting what they worked on!

#5 Take a trip to the market

Another way to build on #4 would be to let your little sprout to pick out what they will try next! We love this time of year for heading to the farmers’ market. Let your kiddo explore all the veggies and see what they pick out! The sense of curiosity may make them more open to enjoying what they picked.

#6 Make the unfamiliar, familiar

Kids like what they like! What are some of their favorite foods? Try mixing a new veggie into things that they already like to get them used to the flavor. Here are a few ideas to get you started:

  • Smoothie pops – great for spinach and kale; also a great way to use fruit on its last leg
  • Mix the veggies into your red sauce over pasta, or add some broccoli to mac n cheese
  • Taste tester plates – try providing a variety of little snacks in a muffin tin or on a large plate

A variety of vegetable packed sprout organics products on an illustrated background

Sprout 💚 Veggies

We have a whole bunch of options for introducing new flavors to your little one. Check out our Variety Pack Collection for easy options to introduce new flavors, or our Veggie Collection for a whole bunch of options with a full serving of vegetables.

Do you have a tried-and-true method for getting your kids to try new things? We’d love to hear it! Send us a DM on Instagram @SproutFoods.

Like this article? Share on Twitter, Facebook, LinkedIn