Strategies to Get
Your Family to Eat More Fruits and Vegetables
Does 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.
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Keep visible reminders. Make sure cut-up fruits and
vegetables are the first thing you see when you open the refrigerator.
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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.
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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.
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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!
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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.
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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
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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!
I was wondering if you had any information on foods that maybe used to replace eggs on the diet? I have done "The Flush" a few times in the past, but have since learned that I am actually allergic to eggs. I have the book, but was not able to find any info there or online. Any information would be appreciated! Thanks!
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