Kids Ate 275% More Green Beans, 67% More Fruit, with Shrunken Main Course

Parents go to great lengths to come up with creative ways to get their kids to eat more fruits and vegetables. And if you’ve ever felt like dinner turns into a negotiation, you’re not alone.

One surprisingly simple strategy that can help is serving a slightly smaller main dish and letting fruits and veggies take up more space on the plate.

A classic study with 3- to 5-year-olds found that when children were served a smaller portion of macaroni and cheese at lunch, with unlimited applesauce and green beans on the side, they ate more of the fruits and vegetables, especially the green beans, compared with when the entrée portion was larger.

And newer evidence points in the same direction. A 2023 review of nutrition interventions in preschool settings concluded that small changes to portions and presentation, like offering smaller entrées and abundant produce sides, can increase fruit and vegetable intake in young children.

In other words: when the main dish doesn’t take over the plate, kids have more room for the foods we’re hoping they’ll eat. That matters because many U.S. children still don’t get enough fruits and vegetables each day.

And portioning is just one tool. Here are a few other research-backed strategies that can support healthier eating habits without turning meals into a power struggle:

Involve kids in meal prep

When kids help wash, chop (with safe tools), or assemble parts of a meal, they’re more likely to taste and eat the fruits and vegetables they helped make. It builds familiarity and curiosity.

Use repeated gentle exposure

It often takes many tries for a child to accept a new food. Offering the same fruit or vegetable again and again, without pressure, helps kids feel more comfortable over time.

Make meals a family affair

Kids who eat with family members more often tend to have higher fruit and vegetable intake overall. Shared meals also support healthy routines beyond what’s on the plate.

These strategies don’t have to feel like “diet rules.” They’re simple, everyday approaches that work with kids’ natural strengths: curiosity, hands-on learning, and visual interest. And they can help build healthier habits without battles at the table.

Published February 1st, 2026