Can kids learn to love plant-based “healthy” food?

The alternative can be scary and unknown if your child’s plate looks more like a cardboard colour palette: fried foods such as nuggets and chips, a slice of plain bread, a bowl of pasta, or two-minute noodles. A token serving of vegetables, peas or carrots, maybe might make an appearance, eaten first or last depending on their popularity or whether dessert is looming as a “reward” for finishing everything on the plate.

Most kids have simple tastes, except when it comes to condiments such as tomato, barbecue, and sweet chili sauce, which can contain up to 61% sugar. Suddenly, kids are left navigating just two tastes: bland or sweet. With stats like these, it’s no wonder many children find humble vegetables hard to enjoy.

But here’s the good news: this can change. The key is for adults in the household to be the positive influence and show kids that “healthy food” is just food, normal, everyday food eaten for energy, health, and wellness, not a punishment.

Teach young, inspire for life

Encouraging children to help cook and prepare meals from a young age can make a huge difference. When kids are involved in the kitchen, they’re more likely to try new foods, feel connected to what they eat, and develop a lifelong curiosity about food. Even small steps, letting them stir, pour, or choose a vegetable for dinner can make a big impact.

Positive swaps & additions (for kids and adults alike!)

• Lasagna upgrade: Swap refined pasta sheets with thin slices of sweet potato, zucchini, carrot, pumpkin, or eggplant.
• Veggie-packed Bolognese: Add finely chopped carrot, celery, and leek to your sauce.
• Spaghetti swaps: Replace refined wheat pasta with zucchini or carrot noodles.
• Cauliflower fried rice: Finely chopped cauliflower mimics white rice while adding extra veggies.
• Broccoli soup boost: Stir in brown rice flakes or small pasta shapes to make it more filling/.
• Smoothie upgrades: Add baby spinach, avocado, or zucchini to banana or berry smoothies.
• Sandwich spreads: Swap butter for avocado, hummus, or tahini.
• Mashed potato twist: Mix in shredded kale, spinach, or spring onion.

Extra tips to get kids excited about healthy food

• Make food visually appealing: Fun shapes, colourful plates, and creative presentation go a long way.
• Be patient: Introduce new foods slowly, alongside familiar favourites.
• Model the behaviour: Kids mirror adults, so showing enjoyment of vegetables and healthy swaps reinforces the habit.
• Keep it positive: Celebrate trying new foods rather than finishing everything on the plate.

By incorporating these swaps and additions, you’re not just creating healthy meals, you’re shaping a positive, lasting relationship with food for the whole family. Healthy eating doesn’t need to be complicated; it can be colourful, fun, and delicious for both kids and adults.