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Fruits And Vegetables Tips

 

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Fruits and vegetables are an important part of a child's diet.  We know that most children do not eat enough of these two food groups.

My Plate reminds us that a healthy plate has half of the plate filled with fruits and vegetables.  But sometimes getting your child to eat more fruits and vegetables can be challenging.  
 
Here is a list of helpful tips that
  • give you ideas on how to get your child to eat more fruits and vegetables
  • provide easy recipe and meal tips for adding more fruits and vegetables to the meal
  • give helpful suggestions on how to make fruits and vegetables fun and interactive for kids so they are interested and want to taste it!
 

List of Tips To Help Kids Eat More Fruits And Vegetables In Their Meal

 
  1. ¼ cup of dried cranberries is great with a salad for added taste and vitamins and counts as a serving of fruit.
  2. Try leaving the peal on an apple for more fiber.
  3. Broccoli is the superhero of vegetables with vitamin A, calcium, folic acid and vitamin C.
  4. Have the kids help wash the fruits and vegetables.
  5. Cut up some fruit with a low fat dip.
  6. Cabbage is a rich source of Vitamin A, C, E and B! So serve it up with your kids' favorite meal.
  7. Share a story about your a favorite green veggie or fruit.
  8. Decorate your plate with the colors of the rainbow.
  9. Teach kids about the lucky green vegetable.
  10. Pick a new fruit to try this week.
  11. Enriched grain and dark green, leafy vegetables are high in iron.
  12. Kids are more likely to eat fruit that is already cut up. Have a plate ready on the table for snack time.
  13. Try to arrange the fruit bowl so you have many different colors showing- make it a game.
  14. Fresh squeezed orange juice is loaded with vitamin C and no extra sugar.
  15. Make vegetables and fruits fun. Cut them in different shapes and let your child create faces before eating it.
  16. While canned fruits are a great source of vitamins and minerals, they are lower in fiber because they are missing their skin.
  17. Broccoli is a powerhouse green veggie!
  18. Show your kids the many varieties of melons and try a different one each week.
  19. Kids love to eat food on a stick. Have them help you prep a fruit kebob.
  20. A pomegranate is high in vitamin C and potassium.
  21. Add some color to your salad with seasonal fruits.
  22. Wash fruit the night before so they’ll be ready for a healthy afternoon snacks.
  23. Try making the kids a honeydew smoothie with non-fat yogurt and crushed ice.
  24. Bring a healthy side dish of grilled asparagus or broccoli with salsa to the 4th of July Barbecue gathering.
  25. Look for fruit packed in its own juices or light syrup.
  26. Let your kids make faces with the fruit before eating!
  27. Get a cherry pit remover and let the kids have fun with the cherries.
  28. Salads are a good way to introduce new foods to your child.
  29. Let the kids help put the fruit or vegetable into the grocery cart.
  30. Teach them how fruits and vegetables gives us clues on how ripe they are.
  31. Put rinsed and cut fruits and vegetables on a shelf in your refrigerator where your child can see them.
  32. Add slices of lemon or squeeze a little bit of fresh orange juice to add some flavor.
  33. Raspberries and blackberries have only 60 calories in one cup and are both excellent sources of fiber.
  34. Try melon slices for breakfast for a change.
  35. Take an outing to a local farmers market to teach kids about where their food comes from. See what fruits and vegetables are in season.
  36. Parsnips look like white carrots. They are sweet and are a good source of fiber. Try them this fall; eat them raw on salads or bake them in the oven like fries.
  37. Let the kids enjoy pomegranates this fall.
  38. Decorate the table with the colors from veggies and fruits.
  39. Be patient and positive when encouraging children to eat their fruits and veggies.
  40. Offer fresh fruit for dessert.
  41. As they are putting away the fruits and vegetables, guess where they came from.
  42. Plan a healthy Halloween party using sweet fruits.
  43. Fresh or frozen fruits and vegetables are a good source of fiber.
  44. Cranberries are in season and a great source of vitamins and antioxidants!
  45. Provide 100% fruit juice and be careful of marketing claims
  46. Choose foods in their natural state like oranges instead of orange juice.
  47. Enriched grain and dark green, leafy vegetables are high in iron.
  48. Have a fresh salad or soup before you head out the door.
  49. Have the kids help pick the fruits and veggies for Thanksgiving.
  50. Eat one orange vegetable every day! Pumpkins, squash, carrots, sweet potatoes and yams are full of Vitamin A.
  51. Ask them “What is this banana telling us?” “Is it ready to eat yet?” “Should we pick that bunch?”
  52. Teach your kids how to color their plate like a rainbow of vegetables
  53. Encourage your child to put a small quantity of vegetables on their plate, even if they won’t eat it.
  54. Try new recipes, often kids will try vegetables when mixed with other foods or special sauces
  55. Frozen fruit added to non-fat vanilla yogurt makes a great thick smoothie.
  56. Introduce new foods, vegetables and fruits at mealtime.
  57. Slice a kiwi fruit in half and teach your child to use a spoon to scoop it out.
  58. Have a contest on which plate is the most colorful (fruits and vegetables in a rainbow of color!)
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