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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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).
- 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 store.
- 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.
- 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 loose 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.
About The Author: Susanne Myers together with Christine Steendahl, owns and publishes the Healthy Menu Mailer. Each week, we provide you with 7 dinner recipes. Sign up for a free sample menu at http://www.healthymenumailer.com/sample-newsletter-signup.html
