Is getting your kids to eat their veggies a pain? Don’t have time to trick them with those elaborate “hidden veggie” soups and pasta sauces you saw on Reels the other day? Then this guide on quick and easy ways to get your kids the whole food nutrients they need is for you!

We interviewed Lizzie O’Connor (RD), mom of two and Registered Pediatric Dietitian, on how to get picky eaters to eat their veggies - and she had some surprising advice!

5 Ways a Pediatric Dietitian Gets Her Kids to Eat Their Veggies

“Incorporating more greens into kids’ diets doesn’t have to be a struggle. Here are some tips that work for my family.” →

1. Drink Your Veggies With Hiya’s Daily Greens & Superfoods Powder

Hiya Kids Daily Greens & Superfoods is specially formulated for kids: that means it tastes just like chocolate milk, and has 55+ whole food ingredients (including broccoli, kale, spinach, and more superfoods) that promote brain development, growth, and digestion.

“Hiya Greens & Superfoods is truly a secret weapon, perfect for supporting kids’ nutrition - especially when over half of kids are deficient in one or more vitamins and minerals,”¹ says O’Connor. She recommends it because Hiya Greens:

• Tastes like chocolate milk, so kids will actually want to drink it.
• Is packed with a greens blend, digestion blend, superfoods blend, and core development blend. These are full of fruits and veggies that provide vitamins, minerals, and antioxidants to support digestion, immune support, growth, and development.
• Has 2 grams of fiber per serving, which helps keep things moving in the bathroom.
• Has zero sugar, plus no artificial sweeteners.
• Is super convenient: mix a scoop of Hiya in milk, then shake, froth, or blend for a few seconds.
• Comes in a reusable container with stickers to decorate and personalize, which kids just get a kick out of.

2. Hide Them in Smoothies

Smoothies may seem like an obvious choice. But look beyond the kale and spinach; and try carrots, beets, cauliflower, and sweet potatoes for fun flavors and added creaminess.

The trick here is to first steam these tougher vegetables – then blend with fresh or frozen fruit, yogurt, and a touch of honey. You can even freeze these veggies after steaming and portion them out for later use!

3. Pair Them With a Dip

Use veggies as a vessel for healthy dips to make them more appealing. O’Connor recommends using hummus (there are even some nutritious “chocolate hummus” varieties on the market) or yogurt-based ranch for a nutrient-packed snack. Carrots, cucumbers, celery, and even radishes work well here!

4. Add Them to Foods They Already Love

If you’re like us, your kids’ favorite food is probably pasta, pizza, or some other combo of carbs and cheese. Fortunately, you can easily incorporate veggies into these dishes. O’Connor’s favorites:

• Pureed cauliflower: can be hidden in cheese sauces (like mac and cheese).
• Shredded zucchini: add to sweet or savory dishes, like bread or meatballs.
• Frozen spinach: goes without notice in many sauces,casseroles, and even quesadillas.
  

5. Involve Kids in Cooking

O’Connor tells us how her daughter now loves to cook with her. “When kids help prepare meals, they’ll be excited to try what they’ve made,” she says.

To help them get excited about cooking:

• Let them choose what they cook: This gives kids a sense of ownership. Plus, they’ll be more excited to cook something they already enjoy eating.
• Incorporate it into their routine: Choose a day of the week for the kids to cook. This ensures consistency and helps them grow in confidence as they keep practicing.
• Bring them grocery shopping: From learning about new ingredients to how to choose produce, grocery shopping helps kids build life skills.
  

A Registered Dietitian’s Recommendation

At the end of the day, picky eating is a phase that most kids grow out of. But in the meantime, if you want a simple, effective way to add greens to your routine, O’Connor recommends Hiya Kids Daily Greens + Superfoods.

🥦55 whole-food ingredients to support growth and development

😋Tastes just like chocolate milk

🍊Great for energy and immune support

🌾Digestive enzymes for help in the bathroom

⛔Zero sugar

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^{1. Our World in Data: Micronutrient Deficiency in Kids}