Wednesday, December 5, 2012

Getting Kids to Eat More Fruits and Vegetables

The age old problem that will not go away...how do we get our kids to eat more fruits and vegetables? 

Here are some of my favorite ideas and recipes:
  1. CUT the fruits and vegetables and leave them on the counter all afternoon. They will disappear much more quickly if you  cut and peal them for your kids. I know it is a pain, but it works. I also like to put out a bowl of washed grapes or a bowl of clementines.
  2. Make sure fruits and vegetables are stored at eye level in the refrigerator and try not to have too many other options around them.
  3. Offer cut vegetables right before dinner - this seems to be the time when kids come looking for munchies so if veggies are cut and ready, kids will eat more. 
  4. Serve a simple vegetable soup as your first course! 
  5. Serve fruit for dessert every night. This becomes a habit. When dinner is over, we have fruit which is our dessert M-Th.
  6. Smoothies are a great snack and easy for kids to make themselves.
  7. Try cut fruit dipped in non-fat vanilla yogurt (apples, bananas and strawberries are particularly good)
SMOOTHIE
  • Frozen fruit (add vegetables if you feel adventurous)
  • Nonfat plain (or vanilla) yogurt 
  • Put in a blender - add nonfat milk for desired thickness
SIMPLE SOUP
  • Cut butternut squash, carrots, cauliflower, sweet potato, broccoli, potato (anything really..)
  • Spray lightly with olive oil spray and sprinkle with salt
  • Roast in oven on 450 degrees (until veggies are soft - potato and squash take longer than cauliflower and broccoli..)
  • Let cool.
  • Put in a bowl with some chicken or vegetable broth and using a handheld blender, or a regular blender, blend to desired thickness - adding broth as needed
YUMMY FRUIT SNACK (A Kid Favorite!!)
  • Cut strawberries and bananas
  • Dip them in non-fat vanilla yogurt
  • Dip again in krsipy rice cereal (or graham crackers for an extra special treat!)
EASY, HEALTHY VEGGIE DIP
  • Use non-fat plain greek yogurt
  • Add packet of *ranch dip packet
  • Mix and let sit for 30 - 60 mins
  • Then dip favorite vegetables!
*experiment with different seasonings to add to your greek yogurt

Good Luck!

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