10 Ways To Include Some Extra Fruits And Veggies In Your Family’s Daily Routine

We all know by now that we should be ingesting at least 5 servings of fruits and veggies each day. But knowing and doing are two different things, aren’t they? Sometimes it is just not easy to include them all in there. 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 a bag of 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 more veggies and fruits in your family’s diet.

1. Start off the day with a breakfast smoothie. All you have to do is put some fruits, low-fat yogurt and ice in a blender. You may also want to place a scoop of protein powder in there for good measure. To make it even more interesting for your kids, use some frozen yogurt or a scoop of ice cream in the smoothie. They won’t believe that you are letting them have ice cream for breakfast.

2. Dried fruit makes an wonderful snack any time of the day. Put some small boxes of raisins in your child’s lunch box, pack some yogurt-covered raisins in your spouses briefcase and keep some trail mix sitting around for snacking. You can also put dried fruit in oatmeal and cereal in the morning. My family loves banana chips in their breakfast cereal.

3. Add some fruits and vegetables in your family’s sandwiches. You can put some banana, sliced apples or strawberry slices to a peanut butter sandwich. Top off a turkey sandwich with lettuce, tomato, cucumber and anything else they will eat. You can even make a deli style vegetable sandwich by combining several different veggies with some mayonnaise and cheese on bread.

4. Create 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. Make them drink their fruits and vegetables. Keep an assortment of fruit and vegetable juices in the fridge and encourage everyone to drink them as a snack. 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. Place a small scoop of ice cream or frozen yogurt 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 find in the produce department of your local store.

9. Cook 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 Vegetable 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 loose a turn and Mom gets to pick.

Incorporate a few of these ideas and you will have everyone in your family eating more fruits and veggies in no time.

Here is a bonus tip:

Now that everyone in the family has gotten a taste for it, make sure you always have plenty of fresh fruits and veggies available and ready to snack on.

For more information Click Here