How to Get Your Teen to Eat More Vegetables

The latest research on the relationship between diet and emotions shows that food has a significant impact on how we feel.

The adage “you are what you eat” holds true especially for teens, whose bodies and brains are developing at a rapid pace. These days, with busy schedules filled with academics, extracurricular activities, and spending time with friends, teens routinely default to junk food, since it’s far easier – and much faster – than preparing a healthy meal filled with plenty of whole grains, fruits, and vegetables.

However, unhealthy food doesn’t just affect the body, it also affects the mind. A poor diet can make adolescents more vulnerable to negative emotions (like anger and anxiety) as well as mental health disorders like depression. On the other hand, eating a healthy, balanced diet can improve mood, concentration, focus and memory: that’s why professionals always recommend eating a balanced dinner the night before, and a solid breakfast the morning of, a big exam.

But if your teen is busy – like many teens are – it can be hard to get them to eat properly. Here are some ways to incorporate more vegetables into your teen’s diet.

  1. Get trendy. It’s not just celebs that are trendy these days. Certain foods can be hip, too. Do a bit of market research to see what healthy product is currently getting its fifteen minutes of fame. Some recent examples include kale, avocado toast, cauliflower rice, broccolini (mini broccoli), microgreens, and more. Even if incorporating certain trendy veggies makes your meal a bit pricey, it might be worth it in the long run if your teen devours dinner each time!
  2. Chop creatively. The way you cut vegetables can influence their taste. Plated, sliced veggies may not “cut it” anymore for your teen (pun intended). Purchase an inexpensive spiralizer or julienne peeler to create fun shapes with veggies. This can lead to creations such as “Zoodles” (zucchini noodles), which you can then cook like you do pasta. Or, dice tomatoes and cucumbers into tiny cubes instead of the usual slices. Then – trendy word alert – drizzle some olive oil and lemon juice on top to create a popular Middle Eastern salad.
  3. Trade carbohydrates for vegetables. Sometimes, too many carbs can weigh down your teen and lead to fatigue. To combat this, try substituting your teen’s favorite carbohydrates with vegetables. Think cauliflower rice instead of white rice. Or, spaghetti squash instead of your usual macaroni. (To make spaghetti squash, simply roast it in the oven until it has caramelized. Afterward, using two forks, shred the inside flesh into strands).
  4. Experiment with different cooking methods. Perhaps your teen won’t eat veggies because they’re not a fan of the texture or taste when cooked a certain way. You can fix this by changing up your cooking methods. If your teen has a sweet tooth, try roasting veggies: roasted veggies caramelize, which enhances their natural sweetness. Or, load up on naturally sweet veggies, such as sweet potatoes, to appeal to their palate. If you boil carrots whole, try chopping them up into small slices and air-frying them instead: this makes for a yummy snack. If you always green beans, try steaming them instead. Then add a splash of soy sauce, a handful of chopped almonds, and you have a new take on an old classic.
  5. Dabble in dips. Plain, sliced peppers aren’t so appealing on their own. But add a nice ranch dip, and voila: you transform a boring snack into a fun, interactive appetizer. Incorporate dips into your mealtimes and watch veggies disappear: serve edamame beans along with a small bowl of soy sauce, cucumbers and carrots with thousand-island dressing or hummus, and almost any vegetable with Greek tzatziki. To get even more bang for your buck, make the actual dip using vegetables. Create tasty babaganoush by broiling eggplant in the oven and then mashing it up with some mayo.
  6. Make the blender your BFF. Some parents find that their teens are reluctant to eat veggies when they see them, but if they’re grated so finely they’re almost invisible, they don’t seem to mind. In this way, the blender makes it super easy to sneak veggies into sauces, smoothies or soups. Try adding finely grated carrots or blended tomatoes to a meat sauce. Or a few greens to a fruit smoothie. And when making soups, use an immersion blender to blend all your veggies together into a nice thick broth. Pureed pumpkin soup, butternut squash soup, mushroom soup, or roasted red pepper soup are all delicious, and might appeal to your teen.
  7. Mix it up with different salad dressings. With the right ingredients, salads can be extremely nutritious and delicious. Romaine lettuce and spinach contain folate intake and B12 – both of which are proven by research to protect against negative mental health symptoms. But many teens aren’t a fan of salads. If your teen cringes when they see lettuce, try making different dressings to see if that might change. Honey-based dressings, in particular, are often a fan with the teen crowd.

Lead by Example

Children and teens learn by example. If you try to convince your kids to eat their vegetables, but you sneak in that third cookie when you think they’re not looking, think again: they know what you’re doing. As you incorporate more vegetables into your teen’s diet, make sure you model healthy eating habits. Eating vegetables in front of your teen, as well as when you think they’re not looking, will encourage your children to eat healthy, too – and that’s the goal.