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  • Writer's pictureJoel

10 Ways To Sneak Some Extra Fruits And Vegetables In Your Family’s Diet

Updated: Aug 22, 2023



By now, everyone is aware that we need to consume at least five servings of fruits and vegetables daily. But aren't knowing and doing two distinct things? Simply put, it's not always simple to fit them all in. We are frequently tempted to eat convenience and junk food to fill up. If your family is anything like mine, they would rather prefer to eat a bowl of rice or pasta, a bag of chips, or a plate of steamed broccoli to fill up on. So, we'll need to think beyond the box. The following suggestions can help you "sneak" more fruits and veggies into your family's diet.

  1. Have a breakfast smoothie to get the day going. Simply combine some fruits, low-fat yogurt, and ice in a blender to make this refreshing drink. For extra measure, you could also wish to mix in a scoop of protein powder. The ideal breakfast is ready to eat after just a little mix. On the way to work, I enjoy drinking my out of a heated cup. Use some frozen yogurt or a scoop of ice cream in the smoothie to further appeal to your children. They won't think you would allow them to eat ice cream for morning.

  2. You can eat dried fruit as a snack at any time of the day. Small boxes of raisins can be placed in your child's lunchbox, yogurt-covered raisins can be placed in your husband's briefcase, and trail mix can be left out for snacking. Additionally, you can use dried fruit in your morning porridge and oatmeal. Breakfast cereal with banana chips is a favorite of my family's.

  3. Include some produce in your family's sandwiches. A peanut butter sandwich can be topped with slices of banana, apple, or strawberry. Add lettuce, tomato, cucumber, and anything else they'll eat to a turkey sandwich. Even a sub shop-style veggie sandwich can be made by layering a variety of vegetables on bread with mayonnaise and cheese.

  4. At dinner, serve a salad bar. Let everyone assemble their ideal salad by providing lettuce, a range of chopped veggies, some cheese, croutons, and a variety of salad dressings.

  5. Permit them to drink their produce. Encourage everyone to drink fruit and vegetable juices as a snack by keeping a variety in the refrigerator. Be imaginative. Start the "family cocktail hour" by serving each person a glass of their preferred juice over ice. Gather around a table with some straws and cocktail umbrellas and discuss how everyone's days went.

  6. Try this dessert, please. An ample amount of fresh or frozen fruit should be placed on top of a tiny scoop of ice cream or frozen yogurt in a bowl.

  7. Provide fresh produce as a snack option. You can slice apples and spread cheese or peanut butter on top. Serve grapes and cubed cheese. Serve some fresh vegetables that have been chopped up with ranch dip. Of course, there are also ants on a log. Wow, a snack that combines a fruit and a vegetable! Spread some cream cheese or peanut butter inside of a stick of celery and top it with raisins.

  8. Try some fresh produce and fruits. Choose an exotic topic to pique your family's interest. Hopefully their interest will overcome their first reluctance to try something new. You could try whatever else you can find in the vegetable section of your neighborhood shop, including artichokes, plantains, papaya, mango, star fruit, and more.

  9. Make a stew or pot of vegetable soup that's high in vegetables and low in meat. When it becomes cold, both of these are excellent comfort foods.

  10. Launch "My Veggie Day" 10. One day a week, each member of the family is allowed to choose a vegetable. If they tried each vegetable the week prior, they are eligible to choose a vegetable; otherwise, they forfeit their turn and Mom chooses.


If you use a few of these suggestions, your entire family will soon be eating more fruits and veggies.


Here is one more advice:

Make sure you always have a lot of fresh fruits and vegetables on hand and prepared for snacking now that everyone in the family has developed a taste for it.

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