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Blog- 10 new ways to get your family to eat more Fruits & Vegetables

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Blog- 10 new ways to get your family to eat more Fruits & Vegetables

10 new ways to get your family to eat more Fruits & Vegetables


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. 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 extra vegetables and fruits in your family’s diet.

1. Start the day with a breakfast smoothie. All you have to do is 
throw some fruits, low-fat yogurt and ice in a blender. You may 
also want to add a scoop of protein powder in there for good 
measure. Just blend for a few seconds and you have the perfect 
breakfast ready to go. I like to sip mine in a thermal cup on the 
way to work. To make it even more appealing 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 excellent snack any time of the day. Add 
some small cartons of raisins to your child’s lunch box, pack some 
yogurt-covered raisins in your husband’s briefcase and keep some 
trail mix sitting around for snacking. You can also add dried fruit 
to oatmeal and cereal in the morning. My family loves banana chips 
in their breakfast cereal.

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 a turkey sandwich with lettuce, tomato, cucumber 
and anything else they will eat. You can even make a sub shop style 
vegetable sandwich by combining several different vegetables with 
some mayonnaise and cheese on bread.

4. Have 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. 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. 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. 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 
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 

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”. 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 lose 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 vegetables in no time.

Here is another 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.

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