Start your child off right with good habits, and if they don't gobble up a mountain of kale or celery right away, keep trying to get them to appreciate vegetables. Try, try again—and involve children in meal preparation and planning. And don't feel bad if you need to use even sneakier methods. "However you can get the nutrition into them, they need it." How much vegetable consumption is recommended per day? The USDA offers the best recommendations, advising consumers to select a range of vibrant vegetables and aim for 1 to 3 cups each day, depending on their age, gender, and level of physical activity.
The recommended amount is one cup for children aged 2 to 3, but for men between the ages of 19 and 51, the amount climbs to three cups. If you're a child (or adult) who avoids anything green or won't even try a bite of broccoli or butternut squash, it may be difficult to consume even 1 cup.

Tips to include veggies:

• Include vegetables in your favorite meals. Vegetables are great because they can be used in so many different ways. Incorporate zucchini noodles into the pasta sauce, using cauliflower as rice or mashed "potatoes," adding shredded carrots and chopped spinach to pizza and sauces, and using vegetables as "fries."
• Continue to introduce (and re-introduce) vegetables. It's crucial to allow your children to maintain their responsibility for eating during mealtimes while you maintain your parental role for feeding. Giving up some control at meals can be difficult, but in the long run, it will help your children develop better self-control over their eating and a greater appreciation for a variety of foods.
• Modifying your presentation can help a lot. Picky eaters may be persuaded to try veggies that have been baked rather than deep-fried since they are flavorful and crisp. Additionally, a little cheese here and there is okay.
• Appearance matters. Concentrated on making them appear amusing so they would try more vegetables and eventually eat more of them.
• Keep innovating! Try preparing vegetables in a variety of ways, such as warm, cold, frozen, roasted, steamed, sautéed, with a dip, etc.
• Make vegetable consumption more engaging. Kids enjoy dipping their vegetables in tasty sauces or dips like hummus, ranch dip, fruit salsa, guacamole, or nut butter.
• Add more vegetables to a dish your kids like. " Incorporate vegetables into meals your kids already enjoy, such as tacos, pizza, or spaghetti. Kids might enjoy trying a new food by stuffing tacos with beans and roasted vegetables.
  
  

In order to increase children's interest in vegetables, you must involve them in the entire process, from seed to plate. Children who are given the tools to use their five senses and descriptive words to help them articulate what they like and don't like about foods are also more likely to enjoy food. Let's face it; not everyone enjoys all foods equally. Vegetables can be combined with favorite flavors.

Take pleasure in the entire vegetable-cooking process. Youngsters are more eager to taste their creations the more involved they are. Try to make veggies in a variety of ways, including mashed, riced, roasted, steamed, and blended.