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Omoni Oboli Shares 10 Tips on “How to Make Kids Eat Their Vegetables”

Adesola Ade-Unuigbe



Omoni Oboli and 2 of her sons

Omoni Oboli and 2 of her sons

Nollywood actress and mother of three, Omoni Oboli has shared a new post on her blog.

In the new post titled “How to Make Kids Eat Their Vegetables” she shares 10 tips that can help mothers convince their growing kids to eat healthier.

See her 10 tips below.

  1. Practice what you preach!
    The first thing however is to lead by example! The first thing my kids ask when you present them with any new meal is, ‘Is it healthy’? If you say it is, they will at least try it. I have over the years, taught them by my own eating habits, what is healthy, and what isn’t. By far the best determinant of a child’s eating behavior is the eating patterns of their parents. If vegetables and healthy foods are always an afterthought in your home, you can’t expect your kids to take to them. The most important thing is to set a good example. Your actions speak louder than words. Plus you need your vegetables too!
  2. Make food fun
    Relating healthy food to fun things the child already loves and turning it into a game is a great way to get them to eat their veggies. They also love playing make believe. I remember once we went out to eat with my cousin and her boys. One of her kids didn’t want to eat his veggies because he doesn’t like veggies. My husband got him to eat it by saying the veggies were his Goliath and he needed to slay his Goliath. We made it fun by cheering him on with every mouthful and hailing him for slaying his Goliath! He ended up eating the whole thing. We cannot overemphasize the need to make food and meal times fun!
  3. Get them involved
    Like we said before, children are more interested in a meal if they help with its preparation. Letting them clean carrots, mix the dressing, wash the green vegetables and set the table. It gives them a sense of pride and makes them more enthusiastic and cooperative at meal time. Even taking them to the store or the market and letting them choose what tomatoes or vegetables to buy helps as well.
  4. Enforce the “one mouthful rule”
    Research consistently shows that children who have rejected a particular food must be exposed to it at least 21 times before concluding that they don’t like it. Many parents have had success with the “one mouthful rule,” requiring the child to try at least one solid mouthful of a rejected food whenever it is served. After enough exposures the food will be more familiar to the child and usually they begin to rate it more favorably. It works! My boys today eat foods they never liked before.
  5. Don’t force them to eat it all
    One mouthful is different from finishing your plate. One of the biggest misconceptions among parents is that forcing their kids to eat food they don’t like will get them to change. However, fighting and punishments create a bad meal time experience, and the child will learn to associate food with the bad feelings. Bad food experiences have the opposite effect and actually increase lack of interest in food.
  6. Reward good behavior
    On the other side of the coin, creating positive food experiences can decrease picky eating tendencies. Research has shown that rewarding a child for trying one bite of a rejected food with fun things or fun times make it easier for them to try the food. They are also more likely to rate the food positively in the future.
  7. Offer diverse food colors
    One thing you have working in your favor is that children like colorful foods. You can expose them to more colors by adding more vegetables to their plates.
  8. Arrange food in patterns on the plate
    Another reason to cook different vegetables separately is that children love when their food is designed into patterns on their plate. Unlike adults, who prefer foods clumped near each other in the center of the plate, kids like their food separated into piles around the perimeter. If you shape it into a heart or smiley face, they’ll like it even more. This is another way to make food fun.
  9. Use additional flavours
    There’s nothing wrong with introducing additional flavors to vegetables to make them tastier to children. For a picky child, the most important thing is that he gets comfortable and familiar with the rejected food. If that means serving it along with something you know he’ll enjoy. That’s fine! I encourage you to use ingredients that are as close to real food (minimally processed without strange chemicals) as possible. Children can handle a few extra calories, especially if it helps them learn to enjoy spinach. When I give my boys smoothies, I add a lot more bananas and just a handful of spinach. Sometimes, I add some homemade yoghurt to their fruit and vegetable smoothies. Made from Nunu milk of course! (Leave a comment if you want my homemade yoghurt recipe)
  10. Keep at it
    Some children will be more difficult than others, and will require more effort and patience. It’s important to realize, however, that the habits they develop at a young age will remain with them long into adulthood. For your sake and theirs, it is worth solving picky eating problems as soon as possible. Continue to set a good example, create fun, positive experiences around food, let them help in the kitchen, enforce the one mouthful rule and do anything else you can to keep exposing them, in a pleasant way, to the healthy foods they reject. Your persistence will eventually pay off! Whatever you do, don’t give up because our kids need to Grow Every day!

Check out Omoni Oboli’s blog here.

Photo Credit: Instagram – @omonioboli

Adesola is the BellaNaija Head of Content and Digital Ventures. She is a BN stan.. Yes, things are that serious for her when it comes to She's a lover of gist, novels, music, and food. She's constantly trying not to take life for granted. She spends most of her time either keeping up with the world on the Internet or sharing some acquired knowledge about digital media. She is passionate about using her voice to speak against injustice, especially towards women. To communicate with her directly, you can hit her up on: Instagram - Twitter - @Adesola_AU


  1. Jagbajantis

    December 2, 2015 at 4:12 pm

    Get a good juicer like the Nutri Ninja Auto IQ , or the Nutri Bullet. There are loads of very good recipes online, where you can blend in vegetables and fruits into a smoothie, with the added benefit of better nutrient extraction than chomping them solid.

    Add vegetables, fruit and ice and blend. Serve cold. Kids love it! My daughter keeps asking for seconds. for healthy living and lifestyle tips.

    • Chinco

      December 2, 2015 at 8:36 pm

      Yes… I was about to say this…blend it into a nice tasty smoothie. All those ‘lead by example , I don’t know. Kids these days dont follow blindly

  2. nike

    December 2, 2015 at 4:35 pm

    What about our own foods? My boys love their ewedu, okra and sometimes efo

  3. californiabawlar

    December 2, 2015 at 5:46 pm

    Efo riro? carrots with their fried rice? coleslaw? or which vegetables are Nigerians eating again?

    We haff start oh!! hehehehehe. jk.

  4. MsTilii

    December 2, 2015 at 6:24 pm

    Omega Vert Juicer –Simple
    Best $400 investment i ever made
    I drink my veg juice every day and it taste so good friends said i should maybe turn it into a business. It doesnt take yukky,, it taste yummy – its all based on the veg and fruit mixture.. My recipes are on fire and they are all colorful veg (75% veg, 25% fruit). I love it.
    (Bok Choy, Romain Lettuce, Kale, Cucumber, Kiwi, Orange, Beet, Ginger , Carrots, Apples etc etc)

    Thanks to Joe Cross for inspiration.

    (dont buy a cheap juicer, its not worth it – i know)

  5. Tari

    December 2, 2015 at 7:03 pm

    Gorgeous looking young men.
    May God keep them healthy for their mother and may they not grow up to cheat o!
    Make una shout Amen!!!

  6. el patron

    December 2, 2015 at 7:44 pm

    hmmmmmm she’s so beautiful..seeing this picture, I had to say a prayer! olu bless your boy with better wife! na beg I dey beg oo..

  7. bokun

    December 2, 2015 at 8:45 pm

    With my first child I didn’t know anything. At 6 months I was giving pureed mush, cerelac and other mushy sugary jar good. I had my second child in England, I had a fantastic health visitor I was given weaning advise. At 6 months my baby was eating same food as the family minus Maggi and salt or added sugar I didn’t need to puree or mash the food. One thing my healthy visitor taught me is that children are not picky eaters it’s parents that make children picky eaters. My lot are a testimony to this. My first is 11 it’s a struggle to get her to eat healthy,:favouring snacks and sugrry food,:shes slso over weight for her age, my fault. the other 2 eat anything on offer .

  8. Toast

    December 3, 2015 at 7:54 pm

    What I did with my boys was prevent them from eating fruits as much till their taste buds acquired the taste of fruits. Now, they are comfy with both. Also, my husband and I made the different fruits have spy/code names. The kids woud go on a “mission” to conquer the Carrotones or Spinachia and they loved their assignments. They also loved their costumes. Hehe

  9. Toast

    December 4, 2015 at 12:19 am

    What I did with my boys was prevent them from eating fruits as much till their taste buds acquired the taste of vegetables. Now, they are comfy with both. Also, my husband and I made the different fruits have spy/code names. The kids woud go on a “mission” to conquer the Carrotones or Spinachia and they loved their assignments. They also loved their costumes. Hehe

  10. Buat Anak

    December 27, 2015 at 7:38 pm

    Take the Surprise Out of New Foods

    It takes a lot of courage to put something into your mouth when you know absolutely nothing about it, and the information most parents give their kids—“yum, this is good”—just doesn’t cut it. Being able to make predictions is key to trying new foods. Practice telling your children as much as you can about whatever food you want them to taste. “This is crunchy like the chicken nuggets you like.” “This is sweet, almost like a cookie.” Then, instead of asking your children if they like what they’ve tasted, ask them to describe something about the food.

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