'No Pressure Veggies' for increased vegetable exposure and decreased stress at mealtimes

'No Pressure Veggies' for increased vegetable exposure and decreased stress at mealtimes

Children like to remind us that they are hungry as we frantically prepare their meals (sound familiar?). ‘No pressure veggies’ is a great tool to bide you a little stress-free time in the kitchen AND is a great way to expose children to new and learning to like veggies outside of meal times.


  1. Chop up an assortment of vegetables (ensuring developmentally appropriate and safe preparation) and arrange on a serving platter. Fruit may be used but I suggest no more than 1/4 of the platter.
  2. Leave the serving platter on the table or at the end of the kitchen bench.
  3. Any time the kids say ‘I’m hungry’ as you’re preparing dinner, use a simple phrase such as “I can see you’re hungry. Your meal will be ready soon. You don’t have to eat these but I’ll leave them here incase you can’t wait”. Or even better, put the platter out and say nothing at all!
  4. For low waste, use veggies that may form a part of the main meal or can be re-used in other meals if not eaten.

 No pressure veggies ideas:

  • Carrot sticks/grated carrot/steamed carrot
  • Cucumber sticks
  • Corn
  • Sliced tomato/cherry tomatoes
  • Steamed broccoli or cauliflower florets
  • Capsicum
  • Peas
  • Snow Peas

HNK Notes:

  • No pressure veggies are ideal 30-60 minutes out from a main meal.
  • No pressure veggies are a great way to introduce new vegetables alongside trusted favourites.
  • Adding other foods to this platter makes it a snack rather than no pressure veggies. Stick to veggies and no more than 1/4 fruit (if needed).

If you try this #quickwin out I’d love to know how it goes. Let us know over on Instagram @hernourishedkids

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