10 Ways To Sneak Some Extra Fruits & Vegetables In 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 them all in there. We are constantly tempted to fill up on convenience and junk food, and a bag of chips or a bowl of rice or pasta may seem more appealing 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 into your family’s diet.

1. Start the day with a breakfast smoothie.  

2. Dried fruit makes an excellent snack any time of the day. Add some small cartons of raisins to your child’s lunch box, 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 your favorite filling with lettuce, tomato, cucumber, and anything else they will eat.

4. Add a side salad bar at dinner.

5. Let 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.

6. Try this for dessert. Put 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 dips.

8. Try some new fruits and vegetables. Pick something exotic to get your family’s curiosity.

 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”. one day a week go vegetarian

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