Leah Itsines On What Really Works To Get Kids To Eat More Fruit And Veg

If getting your kids to eat more fruit and vegetables feels harder than negotiating with a tiny CEO who changes the rules every day, you're definitely not alone.

One week, they LOVE cucumber. The next week, it's apparently the most offensive thing in the world and enough to cue a tantrum. They'll happily eat berries at daycare, but refuse to touch them at home. And somehow, the exact same pasta sauce they inhaled yesterday is suddenly "yucky."

If you're trying to figure out how to get your kids to eat more fruit and vegetables, especially if you have a picky eater on your hands, the reality is there's rarely one magical trick that changes everything overnight.

More often, it's about patience, consistency and taking the pressure off.

As a mum of two and the chef behind the delicious family-friendly meals in the Sweat app, Leah Itsines knows this firsthand.

"My biggest tip for getting kids eating more fruit and veg is honestly consistency and low pressure," Leah says. "I try not to make certain foods feel 'special' or scary, I just keep offering them regularly in different ways and let the kids explore them at their own pace."

Here are Leah's realistic tips for helping your kids eat more fruit and vegetables, without turning every mealtime into a battle.

Take the pressure off

It's natural to want your child to eat the vegetables you've prepared, especially after spending time making a nutritious meal. But pressure, bribery or forcing "just one more bite" can sometimes have the opposite effect.

Instead, one tactic Leah recommends is to regularly offer a variety of foods and let your child decide whether to try them. Take some pressure off your child, but also off yourself as a parent.

"Sometimes when Gigi comes home from daycare, I'll have a plate of veggies ready like cucumber, carrots, capsicum and some dips and just have it in her space," Leah says. "Eventually, she just goes over and tries a few pieces. I think it's because there's no pressure!"

Think of it as playing the long game. It can take multiple exposures before children become comfortable trying new foods, so don't be discouraged if they reject something the first or fifth time.

It's also worth remembering that (despite how annoying it is) picky eating is incredibly common, particularly during the toddler and preschool years. Food preferences can change frequently as children grow and become more independent. Refusing a food today doesn't mean they'll reject it forever.

Get them involved in the kitchen

Kids love feeling helpful, and involving them in food preparation can make them more interested in eating what they've helped create.

"I've found that involving kids in the kitchen helps so much," Leah says. "Even something as simple as washing strawberries, stirring pancake batter or helping build a plate makes them much more interested in eating it."

Depending on their age, they can help with:

• Washing fruit and vegetables

• Stirring ingredients together

• Choosing which vegetables to add to dinner

• Assembling wraps or snack plates

• Measuring ingredients for smoothies or baking

It might make meal prep a little messier or take a little longer, but it can also really help build positive associations with healthy foods and curiosity about flavours and cooking.

Sneak in extra veggies where you can

There's no shame in making life easier by boosting the nutritional value of foods your kids already love.

Leah is a big fan of adding extra vegetables to everyday meals where it's hardly noticeable.

"I love sneaking extra veg into meals, adding grated zucchini or carrot into pasta sauces, blending veggies into soups, or mixing spinach through smoothies and muffins," she says.

"If you've never blended cauliflower into a sauce... I want to be you!" she laughs.

A few easy ideas include:

• Grated zucchini or carrot in pasta sauces

• Blended cauliflower in creamy sauces

• Spinach in smoothies

• Extra vegetables blended into soups

• Fruit and vegetables baked into muffins

• Finely chopped vegetables mixed through fried rice

The goal isn't to hide vegetables forever or be sneaky as a parent, but these small additions can help boost your family's fruit and vegetable intake while kids continue building familiarity with different foods.

Keep your expectations realistic

No matter how many tricks you've got up your sleeve, don't stress if things don't work. Have a laugh about it and try again, even if it's frustrating.

"My daughter LOVES water, which is so great for me, but also, I'd love her to have smoothies because I can sneak so many different foods into them," Leah says. "I'm currently up to strawberry smoothies and not much else."

"I once tried to sneak some spinach into her smoothie, but I used a little too much, and she quite literally spat it out and told me she now hates the colour green!"

If you've had similar moments, you're in good company. Not every strategy will work every time, and that's completely normal. Building healthy eating habits is about progress, not perfection.

Leah's favourite kid-approved Sweat recipes

Need some inspiration? Leah recommends these family-friendly recipes from the Sweat app, all of which include fruit or vegetables.

Family-Friendly Chicken Pesto Pasta

Pasta night, but made a little more nutritious. With cherry tomatoes, mushrooms and broccoli mixed through, this recipe delivers extra vegetables in a meal that feels familiar and comforting.

Easy Veggie Fried Rice

"This one's always a winner because they scoop without knowing!" Leah says.

Loaded with vegetables, quick to prepare and feels like takeaways, it's perfect for busy weeknights.

Easy Banana Pancakes

A delicious breakfast or snack option that sneaks in some fruit and fibre while still feeling like a treat.

Take the wins

If your child isn't enthusiastically eating every fruit and vegetable you offer, you're not failing.

Many kids go through phases of being cautious around new foods, and helping them build confidence with different flavours takes time. Keep offering a variety of foods, involve them in the process where you can, celebrate small wins, enjoy your own meals, and remember that consistency matters more than perfection.

Some days, they'll surprise you by demolishing a bowl of strawberries. Other days, they'll scream that green foods are the enemy, or you find yourself celebrating your toddler eating a single slice of cucumber.

Between the days that feel like huge wins and the days that feel like you're never winning, you're doing great.