Brighten the Family Table
Offer, Enjoy, Repeat
Fit Vegetables and Fruits into Meals and Your Budget
Tips to Help You and Your Family Eat more Vegetables and Fruits:
- Buy fresh vegetables and fruits that are in season. They cost less and are likely to be at their peak flavor.
- Keep a bowl of whole fruit on the table, counter or in the refrigerator.
- Stock up on frozen vegetables for quick and easy cooking in the microwave. Most vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories or cholesterol.)
- Buy vegetables that are easy to prepare. Buy packages of vegetables such as baby carrots or celery sticks for quick snacks.
- Vary your vegetable choices to keep meals interesting.
- Refrigerate cut-up fruit to store for later.
Family Fun Vegetables and Fruits
Sometimes New Foods Take Time
Sometimes new foods take time for kids to like. Kids don’t always take to new foods right away. Offer new vegetables and fruits many times, served in a variety of ways. Give your kids just a taste at first and be patient with them.
Kids learn to like new foods by:
- Having them offered over and over
- Having them served with familiar foods
- Seeing friends, older kids, and grown-ups eating these foods
- Tasting them prepared in different ways
- Choosing foods to try themselves
- Starting with small amounts
Prepare Vegetables and Fruits Together
Prepare vegetables and fruits together. Children learn about vegetables and fruits when they help make them. All of that mixing, mashing, and measuring makes them want to taste what they are making. It’s a great trick for helping cautious eaters try vegetables and fruits. On busy weeknights, cooking together can mean more "mommy and me" time.
- Ask your child to help with easy tasks, like adding vegetable toppings to a cheese pizza.
- Let your child choose which vegetables to add to soup. Only an adult should heat and stir hot soup.
- Make sandwiches together.
Vegetables and Fruits
Fun Food News - Veggies & Fruits
Facts & Activity Sheets
Harvest of the Month
Meet Champion Mom Angela
Recognizing amazing moms from Arizona, and what makes them champions.
“I’m hungry. That’s the first thing my kids say when they come through the door. I need something to feed them—fast. Sometimes they go to the kitchen and get their own snacks. I found that when I put fruits and vegetables in a place where my kids can see them, they eat them. Now I keep cut-up veggies on a low shelf in the fridge and a bowl of fresh fruit on the counter. When I don’t have fresh fruits and veggies, I use canned or frozen. It takes a little planning, but it’s worth it. I know fruits and vegetables help them stay healthy.”
Champion Mom from Arizona
Angela made healthy changes because her kids are important to her. As a family they shop together at their local farmers' market for fresh fruits and vegetables. Linda's kids learn about fruits and vegetables and get to pick out new kinds to try at home.
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