"If you have a picky eater at home (or any kid for that matter), they likely are not eating a whole lot of vegetables. According to a 2021 study by the Centers for Disease Control, 50% of children were not getting even 1 vegetable per day. 

"While there are many reasons some kids don’t get enough vegetables in their diets, picky eating is one of the top reasons. And, because vegetables (and fruit) contain many important vitamins and minerals kids need for growth, focusing efforts on increasing exposure to fruit and vegetables for picky eaters is important. "

- Top Vegetables for Picky Eaters (Plus 5 Ways to Increase Intake), Jessica Gust
 

While the "best" veggies to serve a picky eater depends on the child, Gust recommends roasted or raw baby carrots, raw mini sweet peppers, roasted or whipped sweet potato, sweet potato fries, corn, roasted butternut or acorn squash, and cucumber.

 

5 Ways to increase intake:

1. Add a dip
2. Try it roasted
3. Sautee or steam
4. Add a sauce
5. Find your child's preferred textures
6. (Bonus tip) Make vegetables fun! Gust recommends incorporating art or food experiments with veggies. Make a sensory bin or build a veggie structure.