If your child treats spinach like it’s toxic, you’re not alone. From weird textures to ancient instincts, there are surprising reasons kids push veggies off their plates. We spoke with Hanna Leikin, a dietitian with Cleveland Clinic Children’s, about what’s really going on — and how to turn the veggie battle into a win.
Unpredictable Taste and Texture
Children thrive on routine — especially when it comes to food. That’s why snacks like crackers or cereal are such a hit: they look, feel and taste the same every time.
“Vegetables are highly variable in taste, texture and color. The variability is not only between each vegetable type but can also be from the same exact vegetable,” Leikin says. “For example, a bell pepper tastes, looks and feels nothing like broccoli, but also when comparing one bell pepper to another, there can be differences.”
Beyond just flavor, Leikin says texture can be a major turnoff. Kids may find mushy peas gross or slimy spinach unpleasant, even if the taste isn’t that bad. A vegetable’s feel in the mouth can often matter more than how it tastes.
“The resistance to eating vegetables can stem from their fear of the unknown and consuming something that is very unfamiliar to their palate,” Leikin says.
Ancestry Influence
Many kids don’t like vegetables because they’re naturally cautious around unfamiliar foods — and there may be an evolutionary reason for that.
Believe it or not, Leikin says there is a theory that because fruits and vegetables were likely to be poisonous to our ancestors, children may have a natural inclination to avoid them for safety. What’s more, that survival instinct may still linger in children today, making them more hesitant to try vegetables, especially ones with strong or bitter flavors like spinach or Brussels sprouts.
Limited Exposure
Leikin says that in her practice, she has found that most often a child does not like vegetables due to limited exposure.
“It can take up to 10 to 15 exposures for a child to accept new food,” she says. “Often, parents stop offering new food after one or two exposures if the child does not prefer it, which can significantly impact the number of vegetables in their diet.
Leikin notes that at initial exposure, a child may be overwhelmed with the sense of taste, smell, texture and sight if it is a new experience for them.
As the child becomes more comfortable or familiar with the food, they are more likely to accept the food and enjoy it.
Missing the Colorful Plate
Even if your child resists, vegetables are essential for growth, immunity and overall health. That’s why Leikin encourages families to “eat the rainbow,” offering a colorful variety of vegetables to ensure kids get a broad range of nutrients.
In addition to food variety, food quantity also matters. From ages 4-8, it is recommended kids eat 1 ½ to 2 ½ cups of vegetables per day and for ages 9 to 18, 2 to 3 cups per day.
“The general guideline I give to families is to make half your child’s plate vegetables at meals to get in the recommended serving of vegetables per day,” Leikin says.
Creative Strategies That Work
If your child is struggling to get vegetables, don’t give up — just get creative.
Leikin says some ways parents can hide vegetables are through smoothies; pureeing vegetables (carrots, onions, butternut squash) into marinara sauce or mac and cheese; cauliflower crust pizza or adding vegetables into meatballs (spinach, carrots, green onions).
