5 Tips to Adding More Fruits and Veggies to Your Kids’ Diet

June is National Fresh Fruit and Vegetables Month!

This is a great time to emphasize the importance of fruits and vegetable to your kids’ diet. There are many benefits to eating more fruits and vegetable. Eating a diet rich in veggies and fruits can help reduce the risk for heart disease, protect against certain types of cancers, kidney stones, and decrease bone loss. In addition, a diet rich in fiber is lower in calories per cup instead of higher-calorie food to control caloric intake.

Here are some tips for adding more fruits and vegetables:
1. Serve Fruits and Vegetables at Every Meal

Breakfast: Wake up to fruit. Make a habit of adding fruit to your morning cereal or yogurt. Try a smoothie with fresh or dried fruits and a handful of spinach. Add chopped tomatoes, onions, mushrooms or bell pepper to scrambled eggs or omelets.

Lunch: Add color to salads with baby carrots, grape tomatoes, spinach leaves, strawberries, or mandarin oranges. Make a veggie wrap with roasted vegetables and hummus. Pack fresh fruit for dessert.

Dinner: Have raw vegetables with a yogurt dip for an appetizer. Grill colorful vegetable kabobs. Puree fruit and use as a sauce for grilled chicken.

2. Convenience is Key

Keep a basket of fresh fruit on the kitchen counter. Pre-cut fruits and store in containers in the fridge within easy reach. Try fresh vegetables instead of chips as afternoon snacks. Put a handful of grapes or baby carrots in a bag for a quick snack. Always have an apple, banana, or orange available on the go.

3. Make Recipes with Vegetables

Stir-fry recipes, vegetable lasagna, or burrito bowls feature loads of vegetables. Use a variety of vegetables as pizza toppings such as mushrooms, bell peppers, zucchini, broccoli, tomatoes, and spinach.

4. Add More Flavor

Steaming or stir-frying instead vegetables retain more taste. Sauté vegetables in chicken broth, vegetable broth, or a little olive oil and garlic for more flavor.

5. Sneak Them In

Add grated, shredded, or chopped vegetables such as zucchini, spinach, and carrots to lasagna, meat loaf, mashed potatoes, pasta sauce and rice dishes.

Get your child to try new fruits and vegetables with this:

 Fruit and Vegetable Eater Meter-PRINTABLE

OR use this chart to let your child keep track of the veggies they like!


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