Five - Fruits & Vegetables

Get Started!

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.

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