By Amanda Mills
Does your child, like many others (including plenty of adults!), refuse to eat broccoli or other vegetables? You’re not alone. Understanding why this happens may help guide how to approach it, so that mealtimes can result in wins rather than battles. After all, when you’re a parent, every win counts!
Why can broccoli can be tricky?
Simply put, broccoli may genuinely taste worse to them than it does to you.
What may help over time
There’s no magic trick here. Many parents and carers try hiding vegetables in foods like pasta sauces, and while this can help increase vegetable intake in the short term, it may not always lead children to learn to accept those foods in their usual form. A balanced approach may be to use this when needed, while continuing to offer vegetables in visible forms so children can become familiar with them over time.
Take the pressure off
A low-pressure environment may support a more positive relationship with food. The ‘Division of Responsibility’ in feeding suggests adults decide what, when and where food is offered, while children decide whether and how much they eat. This may help children feel more comfortable exploring new foods at their own pace.
Keep offering (even when it ends up on the floor!)
Repeated exposure is one of the most supported ways to build acceptance. Some children may need many (sometimes 10 or more) opportunities before they begin to accept a new food. It all counts – touching, licking, or even just having it on the plate.
Try a “tiny taste mission”
Instead of a big serve, offer a very small piece, perhaps one small floret, and frame it as a no-pressure “taste mission”. Small amounts might help to reduce pressure while still supporting repeated exposure over time.
Turn them into a “broccoli scientist”
Before expecting them to eat it, let them explore it. Can they smell it? Snap the stalk? Pull apart the florets? Some children may be more open to tasting foods after interacting with them through play and sensory exploration.
Mix up how it’s served
Texture, smell and appearance all matter. You could try broccoli steamed (soft), roasted (firmer and slightly crisp), or served with a dip such as hummus or yoghurt-based options. Different approaches may work for different children.
Create a “dip detective” moment
Let your child choose a dip and experiment: “Which one makes it taste best?” Pairing a less familiar food with a familiar flavour may help some children become more accepting over time.
Put them in charge (just a little!)
Getting children involved e.g., washing, stirring, or choosing how to cook may increase their interest in trying the final result. Even small choices like “Should we make it crunchy or soft tonight?” can help build ownership.Just remember every win counts through baby steps.
Disclaimer
Every child is different. Some may love these playful approaches, while others may need more time and many, many exposures. And that’s ok!
If you have concerns about your child’s eating, growth or development, consider seeking advice from your healthcare professional.
In the meantime, it may help to focus less on getting them to eat broccoli today, and more on helping them feel comfortable enough to try it one day.
Amanda Mills is a Nutrition & Careline Associate at the a2 Milk Company Australia.