10 Ways To Sneak Extra Fruit & Vegetables Into Your Family's Diet
We all know by now that we should be eating at least five servings of fruits and vegetables each day.
But knowing and doing are two different things, aren’t they?!
Sometimes it is just not easy to get fruits and veggies in our diets. We are constantly tempted to fill up on convenience and junk food. If your family is anything like mine, they’d much rather fill up on some chips or a bowl of rice or pasta instead of trying an apple or a plate of steamed broccoli. So we’ll have to get creative. Here are a few ideas to “sneak” some extra vegetables and fruits in your family’s diet.
1. Start the day with a breakfast smoothie. All you have to do is throw some fruits, greens, protein powder and ice in a blender. Just blend for a few seconds and you have the perfect breakfast ready to go. I like to sip mine while I work in the morning. To make it even more appealing for your kids, use some flavored yogurt in the smoothie. Make sure it tastes to their liking and it will feel like a treat for breakfast!
2. Dried fruit makes an excellent snack any time of the day. Add some small cartons of raisins to your child’s lunch box, pack some yogurt-covered raisins in your husband’s briefcase and keep some trail mix sitting around for snacking. You can also add dried fruit to oatmeal and cereal in the morning.
3. Add some fruits and vegetables to your family’s sandwiches. You can add some banana, sliced apples or strawberry slices to a peanut butter sandwich. Top a turkey sandwich with lettuce, tomato, cucumber and anything else they will eat. You can even make a sub shop style vegetable sandwich by combining several different vegetables with some mayonnaise and cheese on bread.
4. Have a salad bar at dinner. Set out a variety of chopped vegetables, some cheese and croutons as well as several choices of salad dressing along with the lettuce and let everybody create their own perfect salad.
5. Let them drink their fruits and vegetables. Get into juicing! I bought a juicer many moons ago when my daughter was a toddler and I wanted to get more nutrients into her easily. It’s a great way to get in more variety without it being a texture thing, which so many kids are finicky about. Get creative. You could start “family cocktail hour” by pouring everybody a glass of his or her favorite juice over ice. Add some straws, cocktail umbrellas and sit together to talk about how everybody’s day went.
6. Try this for dessert. Put a small scoop of frozen yogurt made from bananas(frozen banana chunks pulsed in a high speed blender until creamy) in a bowl and top it with lots of fresh or frozen fruit.
7. Offer fruits and vegetables as snacks. You can cut apples into slices and top them with peanut butter or cheese. Cube cheese and serve with grapes. Cut up some fresh veggies and serve them with ranch dip. And of course there’s ants on a log. Spread some cream cheese or peanut butter on the inside of a stick of celery and sprinkle raisins on it (wow, fruit and vegetable in one snack).
8. Try some new fruits and vegetables. Pick something exotic to get your family’s curiosity. With a little luck their curiosity will outweigh their initial apprehension to trying something new. You could try artichokes, plantains, papaya, mango, star fruit, or anything else you can nd in the produce department of your local store.
9. Make a pot of vegetable soup or a stew that’s heavy on veggies and easy on the meat. Both of these make some great comfort food when the weather gets cold.
10. Start “My Veggie Day”. Each family member gets to pick a vegetable one day of the week. They qualify to pick a vegetable as long as they tried each vegetable the week before, otherwise they lose a turn and Mom gets to pick.
