Kitchen Tips
Getting your family to eat more fruits and vegetables is not easy. But you can make big changes by taking one step at a time. Keep your end goal in mind: a healthy, happy family.
Here are some tips to help you start making healthy changes, one step at a time. These are simple ways to get fruits and vegetables into every meal and snack — at home, work, school, and even when eating out.
You can also check out our Produce Quick Tips. You will find even more helpful information about selecting, storing, and serving fruits and vegetables.
Tip 1 - Buy more fruits and vegetables:
- Buy fresh fruits and vegetables in season. They cost less and are at their best flavor.
- Stock up on frozen vegetables on sale for fast and easy cooking.
- Try canned fruits packed in 100% fruit juice and canned vegetables. (Hint: Look for low sodium vegetables.)
- Get a variety of dried fruits and make your own trail mix. (Hint: Let your child help you mix them up.)
- Take advantage of Food Stamp Program benefits. Not sure if you are eligible? Find out if you qualify here.
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Tip 2 - Eat more fruits and vegetables at home:
- Keep a bowl of fresh fruit out to snack on all day.
- Store fruits and vegetables in easy-to-reach places in the refrigerator. (Hint: Put them at kids' eye-level.)
- Add fruit to cold and hot cereal. Serve with a small glass of 100% fruit juice for breakfast.
- Eat crunchy baby carrots and celery sticks instead of chips.
- Enjoy a salad or vegetable soup for lunch.
- Include at least two vegetables with dinner.
- Enjoy a sweet piece of fruit for dessert.
- Plant a fruit and vegetable garden and eat what you grow.
- Find out what one cup looks like. Check out the Energize Your Body with Fruits and Vegetables! poster in the Download Materials box (on the upper right side).
Tip 3 - Eat more fruits and vegetables at work and/or school:
- Snack on raisins and other dried fruits (figs, plums, apricots), instead of candy or chips.
- Put extra lettuce, tomato, and other vegetables on sandwiches.
- Add a piece of fruit to lunches instead of sugary desserts. Try berries, peaches, melons, and oranges.
- Bring fruit and vegetable dishes to office parties and potlucks.
- Enroll your child in the school meal program. Kids who eat school meals tend to eat and like more fruits and vegetables.
- Plant a fruit and vegetable garden at work or in your child's school. For information on school gardens, visit www.csgn.org.
Tip 4 - Order more fruits and vegetables when eating out:
- Choose pizza with three or more vegetable toppings like bell peppers, onions, and mushrooms.
- Order taco salads with lots of tomatoes, beans, avocado, and cabbage.
- Go for a crisp garden salad with a little lowfat salad dressing or fresh fruit instead of French fries.
- Choose a fruit dessert.