• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

MJ and Hungryman

  • About
  • Blog
  • Feeding tips
  • Recipes
  • Resources
menu icon
go to homepage
  • Baby Led Weaning
  • Recipes
  • Feeding tips
  • Resources
  • About
  • Contact
    • Facebook
    • Instagram
    • Pinterest
  • search icon
    Homepage link
    • Baby Led Weaning
    • Recipes
    • Feeding tips
    • Resources
    • About
    • Contact
    • Facebook
    • Instagram
    • Pinterest
  • ×
    MJ & Hungryman » Feeding tips » How to Introduce Raw Vegetables to Your Toddler

    How to Introduce Raw Vegetables to Your Toddler

    By Min On September 17, 2019, Updated February 11, 2022

    This post may contain affiliate links. Please see our disclosure policy for more details.

    Share or Save It for Later!

    six image collage showing different ways to introduce raw vegetables

    While exposing our little ones to a wide variety of textures is so important during the first two years, offering raw vegetables can be tricky. You might be wondering when can I start giving raw vegetables to my child? Isn’t it a choking hazard?

    six image collage showing different ways to introduce raw vegetables

    I definitely had those same questions and anxieties, and I truly hope reading this post will help put your mind at ease, provide direction, and boost your confidence.

    Very important: Big pieces of raw vegetables are choking hazards so definitely stay away from them until 4 years of age.  It just might be that your child is really good at chewing and can handle them pretty well. However, you just never know as even adults can choke on them. It’s better to be safe than sorry!

    Here are some ways I found helpful in introducing and serving raw vegetables in different/fun ways that will help encourage your child to try! There is no set timeline (that I’m aware of anyway) as to at exactly what age you should try offering them in ways I suggest here.

    Why? Because every child is different. It depends on many different factors, such as the number of teeth and your child’s eating/chewing skills.  So be observant, stay close, and move forward as you and your child feel confident and ready.  There’s no need to rush this process. If you’re super anxious, your little one will sense that.

    Benefits

    Here are some benefits to introducing raw veggies during the early years:

    • great for strengthening their jaw
    • great for practicing taking bites
    • they taste different from cooked vegetables. Introducing your child to a wide variety of flavors and textures early on will go a long way in helping increase food acceptance down the road.
    • makes lunchbox packing so much easier! 
    carrots served three ways shredded, thin strips, spiralized on a white plate

    Raw Vegetable Progression:

    1. Finely grated: This is a great place to start! Suitable for babies 6 months and up. You can do this with any vegetables (e.g. cucumber, zucchini) and mix into various grains, pasta, yogurt, etc. Use a lemon zester or the smallest hole in the box grater.
    2. Grated: Use larger hole in the box grater.
    3. Thin matchsticks. We are talking super thin.
    4. Thicker matchsticks. As you see that your child is handling the thin strips pretty well, you can start offering thicker ones. I did this gradually.
    5. Have fun with shapes. My son really had a ton of fun once I started introducing different shapes! Turn them into noodles, use different cooking cutters (I LOVE these) and present them with a plate full of their favorite animal friends, shapes, etc.

    Remember:

    • Super important - make sure they are sitting down at the table with their hips, knees, and ankles at 90 degree angle and with no distractions
    • Continue to offer consistently and persistently whether or not your child eats the food
    • Kids can be shy about trying new foods
    • Shapes matter and can really spark their interest
    • Serve new/disliked food along WITH something familiar (like dips).
    • Once your child starts to accept a particular shape/size or vegetable, serve it with a new shape or vegetable you’re wanting to introduce.  Your child will find it comforting to see food that they’re already familiar with and so will be more likely to branch out and try the new food. If not, that’s ok! That counts as exposure, and you know what I always say. Every Exposure counts!
    • Place just several pieces at a time at first as too much on the plate can be overwhelming
    • Don’t pressure. It never works
    • Instead, let them have fun exploring!
    • Role model. This may not seem like much, but you eating alongside them is so powerful! Have them see you biting and chewing and enjoying! 
    four images of Christmas themed snack ideas with raw vegetables

    I’m soooo not an arts and craft person, but this holiday-inspired food art ended up being an AWESOME way to encourage my toddler to give raw veggies a try. All you need are these cookie cutters!

    He literally ate everything you see here with much fascination and enthusiasm. Note that there’s one measly zucchini on the ornament snack. But that might just be what your child needs to muster up courage to try a new/disliked food

    Hope this was helpful! Have you introduced raw veggies to your toddler? If so, at what age? If not, hope this eases your anxiety and inspires you to have fun exploring with your child!

    Need SIMPLE, REALISTIC tips and strategies to increase variety of veggies into your child's diet? Join my FREE 5-day email challenge!

    « Vegan Baby-Friendly Apple Cinnamon Muffins
    5 ways to help your child to develop a healthy relationship with food »

    Share or Save It for Later!

    Share: [addtoany]

    About Min

    Thank you so much for stopping by! I am Min, a Registered Dietitian, a Christ follower, a wife, and a mom to our two miracle babies! Currently, I’m having a ton of fun feeding their tummies and sharing our baby led weaning journey! Follow me on Instagram if interested in seeing daily menu as well as tips and tricks.

    Reader Interactions

    Comments

    1. Niru beebe says

      September 17, 2019 at 10:41 am

      Is 18months too late to start on these tips and tricks? My son is great with fruit but avoids vegetables and non-veg like the plague. Wondering if you have any helpful wisdom to share. Please let me know. Thank you!

      Reply
      • Min says

        September 17, 2019 at 10:45 am

        Hi mama! No it's never too late! It may be more challenging as the child grows but doesn't mean it's a lost cause! I've got several posts on helping your child to learn to enjoy their veggies here - just click on "feeding tips" on the main page. Hope they're helpful! 😉

        Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    HI!

    I am MJ, a registered dietitian and a mom of 2. I truly hope you’ll enjoy all the recipes and tips that I share on what and how to feed your child!

    • Facebook
    • Instagram
    • Pinterest

    search

    Trending Now

    An overhead close up shot of frosting.

    Healthy Cream Cheese Frosting

    A direct shot of muffin with a bite taken out.

    Healthy Chocolate Zucchini Muffins

    Three different Greek yogurt smoothies in glass jars.

    Creamy Greek Yogurt Smoothie (6 ways)

    A close up overhead shot of chocolate pudding in a glass bowl with three raspberries.

    Healthy Chocolate Avocado Pudding

    5 celery sticks with various fillings and toppings.

    Ants on a Log

    Avocado smoothie in a glass jar with a straw and bananas and avocado in the background.

    Creamy Avocado Banana Smoothie

    six image collage showing different ways to introduce raw vegetables

    Is your baby 4-6 months old?

    Give your baby a head start on solids even before their first bite!
    I'M READY!
    six image collage showing different ways to introduce raw vegetables

    Is your baby 6 months old and up?

    Learn all the secrets to starting solids safely while optimizing nutrition!
    I NEED IT NOW!
    six image collage showing different ways to introduce raw vegetables

    Is your toddler becoming picky?

    Arm yourself with these strategies that will transform your mealtimes!
    YES, PLEASE!

    popular feeding tips

    A four image collage showing how to serve protein finger foods for baby

    Best Finger Foods for Baby

    A four image collage of healthy baby snacks including iron.

    Healthy Baby Snacks (Easy and Balanced)

    A four image collage of best baby cereals.

    Best Baby Cereal (2022)

    Four top low sugar cereals for toddlers and kids.

    Best Healthy Cereals for Kids

    Footer

    • Facebook
    • Instagram
    • Pinterest

    Copyright © 2023 MJ & Hungryman LLC · Privacy Policy | Contact

    This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish. Cookie settingsACCEPT
    Privacy & Cookies Policy

    Privacy Overview

    This website uses cookies to improve your experience while you navigate through the website. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are as essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may have an effect on your browsing experience.
    Necessary
    Always Enabled
    Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
    SAVE & ACCEPT