5 Servings of Fruits and Vegetables
Fruits and vegetables are loaded with essential vitamins that your body needs to run like a well-oiled machine. It’s best to eat five servings a day (1 serving = 1 medium sized piece of fruit). Frozen, canned, dried and fresh fruits and vegetables all count!
Here are some tips for trying to boost the intake of fruits and vegetables in your family!
- Don’t accept picky eaters. Children have to be introduced to a food around 10 times before liking it, according to the American Academy of Pediatrics.
- Make the blender your friend! Try to sneak fruits and vegetables into meals using a blender, food processor, or just hiding it among foods your family is already familiar with (Three different ideas: grilled cheese and spinach sandwich, eggs and tomatoes, muffins loaded with fruits and bran). Pack different fruits into fruit smoothies for breakfast or a healthy, filling snack. Use straws and colorful cups to make this a fun, kid-friendly treat.
- Make your fruits and veggies easy to use. Clean and cut your fruits and veggies on Sunday night, or over the weekend. Pack them into individual containers that will help you save time throughout the week! Remember to keep fruits that can sit on the counter in a bowl in an easy to reach place for kids and family.
- Try roasting vegetables of any kind with a spoonful of olive oil and a light sprinkle of salt and pepper in the oven on a roasting pan for about 25 minutes. Delicious!
- Shop at your local farmer’s market, and take field trips out to neighboring farms. Noticing the fruits and vegetables that come from the soil around us might inspire your kids to try new foods and eat them more often. Take it to the next level by planting a vegetable garden with your children- start small, and watch the magic happen!