Strategies to Get Your Family to Eat More Fruits and VegetablesDoes your family eat enough fruits and vegetables? If your answer is yes, great. However, most families do not get the recommended daily dose. The problem with that is fruits and vegetables contain many essential nutrients that are under consumed, such as potassium, fiber, vitamin C and folate.
Depending on the age of your child, most children need between 1 and 1 1/2 cups of fruit and 1 and 2 cups of vegetables daily; adding about a cup of each for adults. To find out the exact amount your family needs, visit www.choosemyplate.gov.
Here are some strategies to get your family to eat more fruits and vegetables.
- Keep visible reminders. Make sure cut-up fruits and vegetables are the first thing you see when you open the refrigerator.
- Put your kids in charge. Nothing excites children more than allowing them to be in charge of something, and it may even help them to eat healthier! Ask them to help with stirring, measuring ingredients or breaking apart vegetables.
- Dip it. Offering a dip on the side can make fruits and vegetables much more appealing. For a quick veggie dip, mix plain yogurt with a French onion seasoning packet. For a fruit dip, mix vanilla yogurt with a little peanut butter and cinnamon.
- Blend into a frosty treat. Smoothies are a perfect opportunity to add more fruits and vegetables to your diet. Blend yogurt, frozen fruit of your choice and spinach together and you’ve got a tasty drink that is also healthy and fiber-filled!
- Disguise them. Next time you make mashed potatoes, steam up some cauliflower and mash it right into the potatoes. Puree vegetables into soups or grate carrots and apples and mix into muffins. Get creative! There are many ways to sneak fruits and vegetables in your family’s favorite dishes.
- Use as snacks. When you’re on the go, keep apples and oranges in your car. Or have carrot sticks and hummus when a snack is needed before dinner. Fruits and vegetables can be just as portable as other high-sugar, convenient snacks
- Be a good role model. As head of the household, you are your family’s biggest role model. If you are eating fruits and vegetables, your habits may carry onto the rest of the family. Also, if you do not like a particular food, still allow the other members of the family try it. You may be surprised at the foods they decide they like!