The Power of a Veggie Tray

Inside: Veggie trays aren’t just for parties. Here’s how making one every week can help your whole family eat healthier!

Do you love holiday buffets?

I do. I love the fudge and the cookies and the soft cheeses you spread on fancy party crackers with those tiny knives.

But I also gravitate to the veggie trays.

When vegetables are already washed and chopped and served on a plate alongside a delicious dip, it feels like a treat.

Lightbulb moment

Over the holidays, I was dunking my thousandth broccoli floret into creamy dip when it occurred to me that I could easily replicate this treat at home.

Couldn’t any old day be special enough for a veggie tray?

So I made one.

While I was photographing it, my third grader walked by and snagged two carrot sticks.

When I set it out on the table that night, he finished all the snap peas.

Last night he crunched through all the red peppers while I demolished the broccoli.

In just two days, we’re both eating more veggies–just because they’re there.

It’s super simple, but it works.

Veggie trays do three special things.

They make veggies ready to grab.
They make veggies look good.
They give veggies a sidekick–dip, which has been shown in research to boost the amount of vegetables kids eat.

How to do it

Buy a variety of veggies each week, such as carrots, celery, peppers, snap peas and snow peas, cucumbers, broccoli, and cauliflower.
Wash and chop everything and arrange it on a plate or tray.
Nestle one or two small dishes of dip within the veggies. (Here’s why I’m okay with my kids loving ranch dressing.)
Bring out the veggie tray at meals, snack time, or when your kids are hungry before dinner and you don’t want them filling up too much (or when you’re cooking dinner and need something to nibble).
Keep the veggie tray covered in your fridge (bonus points for having extra washed and chopped vegetables on reserve so you can refill it mid-week.

Why kids need veggies

Vegetables are packed with vitamins, minerals, fiber, fluid for hydration, and natural plant compounds that help fight disease.

There’s also evidence that a fruit-and-veggie-heavy diet may be linked to lower risk of health problems like heart disease and maybe a healthier weight too.

Unfortunately, kids of all ages fall short of the recommended intake of veggies. And many kids (and adults) get their veggies in the form of starchy vegetables (think: French fries).

How many fruits and vegetables kids need every day

How many vegetables do kids need every day?

Here are recommendations from the USDA for cups of veggies per day:

Toddlers	12 to 23 months	⅔ to 1 cup
Children	2-3 yrs	1 to 1½ cups
Children	4-8 yrs	1½ to 2½ cups
Girls	9-13 yrs	1½ to 3 cups
Girls	14-18 yrs	2½ to 3 cups
Boys	9-13 yrs	2 to 3½ cups
Boys	14-18 yrs	2½ to 4 cups

Chart from USDA MyPlate

What if my kid won’t eat any vegetables?

First of all, it doesn’t mean you’ve failed! Veggies can be bitter and have funky textures, so some kids steer clear.

Fruit is a great pinch-hitter for vegetables because it contains a lot of the same nutrients. For example, carrots, sweet potatoes, and spinach pack vitamin A. But so do apricots, cantaloupe, and mango.

Get more ideas for no-pressure ways to encourage veggies here: Your Kid Hates Vegetables. Now What?

What’s a good dip to use?

The best dip to serve with veggies is one your kids like and will eat!

If that’s hummus or peanut butter, great.

If that’s bottled ketchup or ranch dressing, that’s awesome too. (Read: In Defense of Ranch Dressing)

Dips of all kinds can act as a kind of bridge, making veggies seem less scary and taste more like something they already like.