• Try new recipes that include fruits and veggies or make up
your own.
• Add shredded carrots to your casseroles, chili, lasagna,
meatloaf or soup.
• Make a fruit smoothie for breakfast, add veggies to an egg
burrito or put a new fruit on top of your favorite cereal.
• Use leftover veggies for a salad, or add them to a favorite
can of soup. Try making a fruit salsa with yesterday’s fruit.
• Keep bite-sized fruits and veggies on hand for on-the-go snacks. Try boxes of raisins,
fresh grapes, dried fruit trail mix, carrot and celery sticks or make your own frozen 100%
fruit pops.
A-All forms of fruits and veggies count!
• There are Five Fab Forms of fruits and veggies– fresh, frozen, 100% juice, canned and
dried – which are all packed with nutrients for better health and energy.
• Prepare fruits and veggies in different ways- steamed, slow-cooked, sautéed, stir-fried,
grilled, poached and even in the microwave.
• Frozen and canned fruits and veggies can be a good alternative to the fresh form! Look
for canned fruit without added sugar or syrups and vegetables without added salt, butter,
or cream sauces.
• While 100% juice can count towards your intake, most of your choices should be whole
or cut-up fruits (fresh, frozen, canned, or dried). These fruit choices are better options
because they contain dietary fiber.
S-Shop smart!
• If you find that fruits and veggies spoil before you
can use them up, try buying fresh produce and use
within three or four days. Buy canned, frozen, and
dried to use later in the week or if time is limited.
• Store produce in the crisper drawer of the
refrigerator (except bananas, tomatoes and potatoes)
to stay fresh longer.
• Fresh produce is more affordable when it is in
season. Also, look for weekly specials on fresh,
frozen, canned, and dried fruits and veggies.
• At a restaurant, always ask what vegetables,
including salads, are available as substitutes for high-fat side orders.
T-Turn it into a family activity!
• Have a shish-kabob or homemade pizza night, where the kids get to make their own
healthy choices.
• Kids are more likely to eat their veggies if they help with shopping and cooking. Talk
about shape color and whether the fruit or veggie comes from “a tree or in the ground?”
• If there is a farmer’s market nearby, check it out! It will be a fun trip for the kids, and the
produce should be very fresh and cheap!
E-Explore the bountiful variety
• For some families, it can be tough to find fruits and veggies that
everyone likes. Use salad bars, buffets, or family gatherings to try
new fruits and veggies. There are more than 350 varieties of fruit
and veggies to choose from!
