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| Main > Nutrition > Fruit and Vegetable Tips | |||||||||||||||
Fruit and Vegetable Tips |
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Tips to eating more fruits and vegetables
Think about variety.There are so many fruits and vegetables to choose from. Try berries, half a grapefruit, or dried apricots for dessert or snack. Add kidney beans or black-eyed peas to your next soup, stew, or salad.Appeal to your senses.Most people prefer crunchy foods over mushy ones. Enjoy raw fruits, and serve vegetables raw or lightly steamed. This will also help retain more of the valuable nutrients that may decrease during cooking.Consider convenience.Nowadays, you can buy fruits and vegetables that are pre-cut and packaged for minimal preparation and quick eating. Pick up a bag of salad greens and some baby carrots and have a salad in seconds.Offer dips or dressings on the side.Many fruits and vegetables taste great with a dip or dressing. Try low-fat yogurt or pudding as a dip for fruits like melons. Try low-fat salad dressing with raw broccoli, red and green peppers, or cauliflower.Add vegetables to your favorite foods.Shred carrots or zucchini into meatloaf or casseroles. Include chopped vegetables in pasta sauce or lasagna. Order a veggie pizza.Keep fruits and vegetables around and "in sight."Studies show that families that have fruits and vegetables around eat more of them. So, keep fruits and vegetables visible. Put a bowl of fruit on the table and keep cut-up carrot and celery sticks in a clear container in the refrigerator.Use your blender.Make a fruit smoothie by blending low-fat milk or yogurt with fresh or frozen fruit. Try strawberries, bananas, peaches, and other fruits.Use fruits and vegetables as ingredients.Try applesauce as a fat-free substitute for some of the oil when baking cakes. Add pureed, cooked vegetables to thicken stews and soups. These add additional flavors and textures to foods.Fresh salad in a plastic packageThink "salad."Try a chef's salad for lunch, a fruit salad for dessert, or mixed greens along with your dinner. Many vegetables taste great in salads-try something different, like baby spinach, garbanzo beans, cauliflower, or red cabbage.Snack on fruits and vegetables.For a crunchy snack, try baby carrots or a crispy apple. For smooth and sweet, have a banana. Need a flavor jolt? Munch on dried apricots. Treat yourself to the luxury of fresh raspberries.Helping kids enjoy more fruits and vegetablesIt can be tough to get kids to eat a variety of fruits and vegetables. Don't force the foods, but continue to offer a variety. Try these ideas: Set a good example by eating fruits and vegetables yourself. You are a role model for your kids in so many ways. Eating is no exception. When your kids see you eating and enjoying fruits and vegetables, they will too. Offer lots of choices. Give children a choice of fruits for lunch. Let them help decide on the dinner vegetables or what goes into the salad. Let your children help. Kids enjoy helping in the kitchen, and are often more willing to eat foods they help choose and prepare. Depending on their ages, kids can help shop for, clean, and prepare fruits and vegetables. Keep foods separate. Kids often prefer foods served separately. If they want to mix peas and corn, let them do it themselves. |
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Contact Us Updated: January 5, 2005 Special Offers: Club Mom | Free Web Pages | babies online . com Shop Online: amazon.com | drugstore.com
Also visit: Important disclaimer: The information on keepkidshealthy.com is for educational purposes only and should not be considered to be medical advice. It is not meant to replace the advice of the physician who cares for your child. All medical advice and information should be considered to be incomplete without a physical exam, which is not possible without a visit to your doctor. |