My Secret for Getting Kids to Eat Fruits & Vegetables
October 2019
Author:
Jennifer Anderson, MSPH, RDN
About Kids Eat in Color
Created by experts, Kids Eat in Color is the leading resource for families seeking evidence-based information and strategies on child nutrition and feeding.
As an Amazon Associate, Kids Eat in Color® earns from qualifying purchases made through affiliate links.
Author:
Jennifer Anderson, MSPH, RDN
Share
+
Okay, so it isn’t REALLY a secret. Kids like to dip things, usually in massive amounts of ketchup. So, I let my kids use ketchup sometimes. Other times I offer different fun and healthy dips that are actually nutritious too! I also encourage my kids to investigate their food, which means lots of playing. Combining a yummy dip with new foods is my “secret sauce” to getting your child to have more fruit & vegetable exposures.
Protein Dip Recipes & Pairings
The way I see it, if my kids are only going to eat the dip, then let’s make it packed full of nutrients. That way, I don’t have to stress it. These are some of my favorite protein packed dip recipes and I am sharing them with you! Pair them with these suggestions, or whatever you think will taste good to your child (even if that means some weird random combination. Hey whatever gets them trying, right?). If you want more ideas, you can find a great veggie exposure shopping list here.
NOTES: You can use regular yogurt or Greek yogurt. Greek has more protein if that’s what you need. Adjust all spices to taste. For kids under 1 use maple syrup instead of honey.
Ranch
Pair with: Carrots & Celery
Note: Raw veggies are safe for kids 4+. Younger kids can eat them shredded or cut into matchsticks.
If you can’t find a dip here that will inspire your child to try a new food, I also put together a list of the most filling dips you can serve that may work better for your family.
Every fruit & veggie exposure counts. Every. Single. One. My kids almost always taste the food they are dipping. Plus, you get a mom point for every veggie you serve. Even if all they do is lick off the dip, they are still having an interaction with a new food and that means you even get bonus points!
Have a child that isn’t into dips? I have over 60 meal & snack recipes that I make for my family and for the first time ever I’ve made them available to you! Check out the Real Easy Weekdays family meal system here!
About Kids Eat in Color
Created by experts, Kids Eat in Color is the leading resource for families seeking evidence-based information and strategies on child nutrition and feeding.
Jennifer Anderson, MSPH, RDN
Jennifer Anderson is a registered dietitian and has a masters of science in public health from Johns Hopkins School of Public Health. In 2019, she founded Kids Eat in Color®, a public health resource that improves child and family nutrition and mental health. Prior to starting Kids Eat in Color® she coordinated youth nutrition programs at a food bank, performed research in inner-city food deserts, and consulted for the USDA national office SNAP-Ed program. Her academic background is in public health nutrition, cultural anthropology, and economics.
Related articles
“How Do You Stay so Thin?” Let’s Talk About What Determines Someone’s Weight
This free veggie exposure shopping list and menu planner will give you ideas for bringing more veggies into your home (AND help you get your little one closer to eating them!).
Get Our Free Picky Eater Guide
4 ways to help your child eat better without losing your mind
Okay, so it isn’t REALLY a secret. Kids like to dip things, usually in massive amounts of ketchup. So, I let my kids use ketchup sometimes. Other times I offer different fun and healthy dips that are actually nutritious too! I also encourage my kids to investigate their food, which means lots of playing. Combining a yummy dip with new foods is my “secret sauce” to getting your child to have more fruit & vegetable exposures.
Protein Dip Recipes & Pairings
The way I see it, if my kids are only going to eat the dip, then let’s make it packed full of nutrients. That way, I don’t have to stress it. These are some of my favorite protein packed dip recipes and I am sharing them with you! Pair them with these suggestions, or whatever you think will taste good to your child (even if that means some weird random combination. Hey whatever gets them trying, right?). If you want more ideas, you can find a great veggie exposure shopping list here.
NOTES: You can use regular yogurt or Greek yogurt. Greek has more protein if that’s what you need. Adjust all spices to taste. For kids under 1 use maple syrup instead of honey.
Ranch
Pair with: Carrots & Celery
Note: Raw veggies are safe for kids 4+. Younger kids can eat them shredded or cut into matchsticks.
Cumin Taco
Pair with: Cherry Tomatoes & Broccoli
Cinnamon Vanilla Swirl
Pair with: Apples & Sweet Potatoes
Honey Vanilla
Pair with: Pineapple & Bananas
Chocolate Yogurt
Paired with: Strawberries & Blueberries
Easy Tzatzikish
Pair With: Cucumber & Cabbage
If you can’t find a dip here that will inspire your child to try a new food, I also put together a list of the most filling dips you can serve that may work better for your family.
Lunchbox Tip: Make this dip in advance and serve leftovers in a lunchbox. You can use a fun dip container like this.
Every fruit & veggie exposure counts. Every. Single. One. My kids almost always taste the food they are dipping. Plus, you get a mom point for every veggie you serve. Even if all they do is lick off the dip, they are still having an interaction with a new food and that means you even get bonus points!
Have a child that isn’t into dips? I have over 60 meal & snack recipes that I make for my family and for the first time ever I’ve made them available to you! Check out the Real Easy Weekdays family meal system here!