FAMILY FUN - Picky eaters

It can be hard to get picky eaters to eat healthily, and it can turn the kitchen table into a battle zone! Luckily, we have some tips and tricks to help even the fussiest eaters Get Set to Eat Fresh.

Secret veggies

There are lots of ways to sneak vegetables into meals your kids already like. They don’t even have to know it’s helping them get their daily veg!

  • Add pureed roasted squash or cauliflower to cheesy dishes like macaroni cheese.
  • Blend vegetables into your tomato sauce and pour over pasta.
  • Try cauliflower in a salad, as a healthy pizza base or as an alternative to mashed potato or rice.
  • Add shredded carrots or courgette to burger patties.
  • Mix finely chopped veg into cottage pie or chili con carne.
  • Black beans or avocado can be mixed up with chocolate to make secretly-healthy brownies or chocolate mousse.

Getting kids involved

Of course, hiding vegetables helps you make sure your kids are eating well, but it won’t get them to appreciate healthy choices on their own. Get them to help out in the kitchen – they’ll be more likely to eat something that they helped make! Let them experiment with different combinations, using simple ingredients and even give their creations a name. Keep track of the skills they build using the Olympic Cooking skills record from our Master Skills resources. And don’t forget: be a good example! If kids see you enjoying lots of different foods, they’ll be more likely to try themselves.

Get cooking: rainbow wraps

Kids will love the bright colours and fresh flavours of a packed vegetable wrap. Start with a humus or mayonnaise base, then layer up with a rainbow selection of red cabbage, cucumber, spinach, carrot and red or yellow peppers, (add shredded chicken for a non-veggie option). Roll up your finished wraps and slice into small bite-sized chunks.

Discover more activities

Our free healthy-eating activities for 5-14 are inspired by Team GB athletes. Find quick quizzes, seasonal produce profiles, videos, student activity sheets, at home activities and more in our Resources area.