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

February 15, 2021

We all know by now that we should be eating at least five servings of fruits and vegetables each day. But knowing and doing are two different things, aren’t they? We are constantly tempted to fill up on convenience and junk food. So we have to get creative. Here are a few ideas to “sneak” some extra vegetables and fruits into your diet.

  1. Start the day with a breakfast smoothie. All you have to do is throw some fruits, low-fat yogurt, and ice in a blender. You may also want to add a scoop of protein powder in there for good measure. Blend for a few seconds and you have the perfect breakfast ready to go. I like to sip mine in a thermal cup on the way to work.
  1. 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 purse and keep some trail mix sitting around for snacking. You can also add dried fruit to oatmeal and cereal in the morning.
  1. Add some fruits and vegetables to your sandwiches. You can add some banana, sliced apples, or strawberry slices to a peanut butter sandwich. Top a turkey sandwich with lettuce, tomato, cucumber, and anything else they will eat. You can even make a sub shop style vegetable sandwich by combining several different vegetables with some mayonnaise and cheese on bread.
  1. Have a salad bar at dinner. Set out a variety of chopped vegetables, some cheese, and croutons as well as several choices of salad dressing along with the lettuce, and let everybody create their own perfect salad.
  1. Drink your fruits and vegetables. Keep an assortment of fruit and vegetable juices in the fridge and encourage everyone to drink them as a snack. Get creative.
  1. 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.
  1. Offer fruits and vegetables as snacks. 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.

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