- More matters. Fill half your plate with fruits and veggies.
- Start by making small changes.
- Encourage your family to eat fruits and vegetables. Kids who are served fruits and veggies and see other family members eating fruits and veggies, will eat more.
- Try a Bit: Offer fruits, roots and veggies and encourage everyone to try a few bites. It can take 7 to 10 tries to like a new food.
Eat a rainbow!
- Colorful vegetables, including root veggies like sweet potato, are fun and tasty.
- Fruits and vegetables can be fresh, frozen, or canned. They're all good for you and your family. Buy and serve fruits canned in their own juice, not in sweetened syrup.
- Try adding these foods/vegetables, such as zucchini, to chili, stew and spaghetti sauces. Some kids are more likely to eat these if they are chopped small.
- Help your kids to create their own garden and grow their own food. Learn more.
- Have fruits and vegetables within easy reach.
- Root vegetables including taro, poi and sweet potatoes are part of a healthy diet. Try steamed sweet potato slices for a snack.
- Encourage your family to eat 3 regular meals a day.
- Try to eat at least one meal a day with your family.
- Turn off the TV while you eat.
- Try to serve a fruit or vegetable at every meal and snack.
- Get your kids involved in planning and preparing meals and snacks.
- Pineapple and mango chunks
- Apples slices, apple sauce, orange slices
- Frozen grapes
- Bananas. Roll them in low fat yogurt and top with granola or other crushed cereal
- Fresh or frozen strawberries, blueberries, or raspberries
- Raisins or dried cranberries with some nuts
- Ants on a log: Celery sticks with peanut or almond butter and topped with raisins or nuts
- Baby carrots, cucumbers or sliced sweet peppers with low fat dip