10 Ways To Sneak In More Fruits And Vegetables

We all know by now that we should be eating more fruits and vegetables each day. But knowing and doing are two different things, aren’t they? Sometimes, with busy schedules and hectic days, it's just not easy. 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 chips, rice cakes, or pasta instead of cutting up an apple or a re-heating a plate of leftover 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.

1. Start the day with a breakfast smoothie. All you have to do is throw some fruits, yogurt, a scoop of protein powder, and ice (skip the ice if you're using frozen fruit) in a blender (plus spinach or frozen, riced cauliflower to get in a serving of veggies!). Just blend for a few seconds and you have the perfect breakfast ready to drink immediately or take with you on the way to work or school.

2. 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. Banana chips are yummy option.

3. Add some fruits and veggies to sandwiches. You can add banana, sliced apples, or strawberry slices to a peanut butter sandwich. Top a turkey sandwich with lettuce, tomato, cucumber, cilantro, and anything else your family likes.

4. Have a salad bar at dinner. Set out a variety of chopped vegetables, some cheese, and several choices of salad dressing along with the cut up lettuce. Then, let everybody create their own perfect salad!

5. Make sure you always have plenty of fresh fruits and veggies available. If they are already cut up and stored in the fridge, they're easier to grab and go. Plus, setting out a veggie tray with ranch dressing or hummus between meals helps satisfy the urge to snack and gets in more more nutritious vegetables.

6. 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.

7. Offer fruits and vegetables as snacks or part of lunch. 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).

8. Try new fruits and vegetables. Pick something exotic to peak your family’s curiosity. With a little luck their curiosity will outweigh their initial apprehension of 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 or farmer's market.

9. Make a pot of veggie soup or a stew that’s

heavy on veggies. These make great comfort

food when the weather is cold. And, they're also

perfect for busy days, throw everything in the

crockpot, cook on low for 8 hours, and it's ready

when you get home!

10. Start a “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 lose a turn and the person cooking gets to pick.

Incorporate a few of these ideas and you will have everyone in your family eating more fruits and veggies in no time!

Here's a fun bonus tip: Freeze water and berries

or cut up citrus fruits in ice cube trays to make

your drinks extra special. These are wonderful in

flat water, sparkling water, and lemonade.

Leave a comment below. I'd love to know ways that you encourage your family (or yourself) to get in more fruits and veggies. How have they worked for you?