By: Raegan Dalbo
For many families—including mine—finding ways to make vegetables an easy and appealing choice can be a helpful step toward healthier eating. Here are a few practical strategies that have worked in my house:
Serve veggies when they’re starving.
My kids eat the most vegetables right after school or while I’m cooking dinner—basically, when they’re loudly proclaiming how starving they are. Having a tray of cut-up veggies ready to go helps fill that gap with something nourishing (and keeps me sane while I’m making dinner).
Snack while distracted.
While mindful eating is great, this is one of those times when it’s okay to take advantage of distracted snacking. I’ll often put out a tray of veggies when the kids are watching a movie or a big game. Weirdly, they eat more that way.
Keep it simple.
I usually put carrots, peppers, and cucumbers out on the table as often as I can (don’t forget a sprinkle of salt on the cucumbers—trust me). Honestly, it often just depends on what’s on sale that week.
Get everyone involved.
Sometimes, I’ll have the kids help chop the vegetables. Older kids can do this on their own—and they almost always snack as they go. It’s also a great way to keep younger kids busy while I’m prepping dinner.
Add dips to keep it interesting.
If I have time, I’ll put out a few dips. My kids have very specific favorites—one loves hummus, another uses lemon juice (I didn’t see that one coming, but now we all love it), and ranch occasionally makes an appearance, especially with broccoli.
And yes—you might still get eye rolls.
There will probably be groans. Maybe even some dramatic sighs. But somehow… the veggies usually disappear.
Make vegetables part of the routine.
Healthy eating isn’t about being perfect—it’s about building routines that feel doable for your life. And when it comes to managing weight, it’s important to remember that obesity is a complex, chronic condition. It’s not just about “eating better” or “moving more.” Biology, environment, and genetics all play a role—and for many people, medical treatment is needed to help manage weight effectively.
That said, adding veggies to snack time is one small, positive step toward nourishing your body. Over time, little changes like these can help build a healthier relationship with food—for kids and adults.
—
Sign up for our free diabetes education class here.
If you’d like to join a diabetes support group to learn and share with others, click here.
The medical information on Diabetes – What To Know’s website is provided as an information resource only. The content is not in any way intended to be nor should you rely on it as a substitute for professional medical evaluation, diagnosis, advice and treatment.
