When preparing pancakes (or any other recipe), replace the oil with applesauce or canned pumpkin. Be sure both are unsweetened. |
Add shredded carrots or cabbage to salads, sandwiches, pita pockets, and soups. |
Replace unhealthy snacks with fruit rolls. Be sure they have no added sugar and limit the quantities. |
Make your own popsicles with real fruit juice. |
Add finely chopped fruit to cereal. |
Add applesauce or pumpkin or a jar of baby food fruit to warm cereal. |
Top frozen yogurt with fresh fruit. |
Top waffles or pancakes with applesauce. |
Serve a dried fruit and nut mix as a snack. Again, due to the calories and fat content (even though they are healthy fats!), limit the quantities. |
Leave chopped vegetables in the refrigerator at the FRONT of the shelf. |
Keep a full fruit bowl on the kitchen table. |
Let the child pick out the fruit and vegetables they like at the grocery store. |
Try a new fruit and vegetable every week. Make it a fun family time with everyone trying the items at the same time. |
Top a baked potato with salsa. |
Offer a child vegetable juice or fruit juice as opposed to a fruit "drink" or soda. |
Serve a vegetable "appetizer" before the main meal. Children (and adults, too!) are more likely to eat their vegetables if they have just sat down to the meal. Simply serve a side salad, cut veggies and low-fat dip, or a bowl of vegetable soup prior to the main course. |
Add 100% fruit juice to water for a flavorful drink. |
Provide a serving of vegetables or a fruit at each meal. |
Have a pita pizza social. Top flat bread with tomato sauce, low-fat or part-skim mozzarella cheese and allow the child to top with their own selection of cut-up veggies. |
Visit the download page for a printable chart to encourage fruit and vegetable consumption throughout the week. |
