How to Get Kids to Eat More Vegetables (Yes, Even If You “Smuggle” Them In)

If you’re struggling to get your kids to eat vegetables, you’re not alone.

You can put them on the plate.
You can cook them every which way.
You can encourage, remind, and negotiate…

And still watch them get pushed to the side.

So the question starts to creep in:

Am I doing this right?

Why It’s So Hard to Get Kids to Eat Vegetables

Most parents want the same thing:

To raise kids who recognise vegetables, enjoy them, and grow up with healthy habits.

But real life doesn’t always match that picture.

Evenings are busy.
Energy is low.
And dinner needs to happen now.

At the same time, we know this:

Most kids aren’t eating enough vegetables.

So you’re stuck between two goals:

• Helping your kids learn to eat vegetables
• Making sure they’re actually getting enough

And those two things don’t always line up.

The “Veggie Smuggling” Question

You’ve probably thought about it.

Blending vegetables into sauces.
Mixing them into meals.
Tucking them in where they won’t be noticed.

But then comes the doubt:

Is this helping… or making things worse?

Here’s a more helpful way to look at it:

It doesn’t have to be one or the other.

A More Realistic Approach to Family Dinners

Instead of choosing between visibility and intake…
you can do both.

Put vegetables on the plate
and build them into the meal.

A few visible pieces for familiarity
A whole lot quietly working in the background

Because while exposure matters…
so does consistency.

And sometimes the easiest way to build that consistency
is to take the pressure off.

3 Easy Ways to Add More Vegetables to Meals

If you want to make this practical, here’s what works:

1. Keep offering vegetables (without pressure)

A small portion on the plate is enough. No need to push it.

2. Add vegetables into meals you already make

Think spaghetti bolognese, tacos, nachos, pies.
Meals they already like – just with more goodness inside.

3. Focus on progress, not perfection

Some nights they’ll eat the visible veg.
Some nights they won’t.
Either way, they’re still getting it.

Where Vince Fits In

This is exactly where Vince can help.

Not as a replacement for vegetables on the plate
but as a way to make eating them easier.

On nights when you’re tired…
When time is short…
When you just need something that works…

Vince gives you a base that’s already packed with vegetables.

Just add boiling water and stir it into your usual meals.

No chopping.
No extra steps.
No second meal required.

What “Winning” Looks Like

Dinner feels simpler.

There’s less pressure at the table.
Less negotiating.
Less second-guessing.

Your kids are still seeing vegetables…
and they’re getting more of them too.

Not perfectly.
But consistently.

You’re Not Doing It Wrong

If you’re trying to get more vegetables into your family’s meals, you’re already on the right track.

This isn’t about doing it perfectly.

It’s about finding a way that works in real life.

And if that means putting vegetables on the plate
and smuggling a few in?

That’s not cheating.

That’s smart.