- Pack the refrigerator, freezer and cupboard with pre-cut, frozen and canned vegetables so that it is easier for you to prepare meals and snacks that include vegetables. *2
- Seeing Is Believing. Model healthy eating habits to kids by eating fruits and vegetables often. Kids tend to follow the actions of older family members.*2
- Serve fruits and vegetables at every meal. Add grated or cut vegetables into entrees, side dishes, and soups. Top off cereal with fruits or add frozen fruits to smoothies. *2
- Get up and move! It’s fun and it’s good for you! Here are some ideas to get you started: Put on music and dance around your living room. Go for a walk or play follow the leader. *1
- Invite your child to plan the menu for one family meal. Encourage your child to go shopping with you to buy the foods. Then, let your child help prepare and serve the meal.*5
- Serve vegetables in a variety of ways. Some kids like them fresh and crunchy, while others prefer them lightly steamed. Mixed dishes such as vegetable soup, spinach lasagna and burritos are more appealing to some children. *6
- Keep a bowl of fresh fruits on the counter. Refrigerate cut up fruits and vegetables in small bags for easy snacks on the run. *1
- Add strawberries, blueberries, or bananas to waffles, cereal or oatmeal. Canned, dried, and frozen fruits are also good options. Look for fruit without added sugar or syrups. *1
- Beans are loaded with fiber and other nutrients. Toss beans into foods such as salads, soups, wraps, and other mixed dishes. Kids also enjoy dipping vegetables and baked tortilla chips in hummus or other bean dips. *5
- Ask your child to move like different animals: “Jump like a kangaroo”, “Slither like a snake”, or their favorite sports stars, “move like a basketball player”, or “balance like your favorite gymnast”. *5
- When packing a beverage in your child's lunch box use 100% fruit juice with fiber (4-6 ounces) or water. *5
- Help your child make a healthy foods alphabet book. Encourage your child to think of healthy foods that begin with different letters. Feature one letter and food on each page. For example: A is for apple. B is for broccoli. C is for carrots. When your alphabet book is finished, have fun reading it together. *5
- Do a taste test or a crunch test. Dip a vegetable into three different flavors of low-fat dressing or try a crunch test with three different kinds of vegetables to see which vegetable crunches the loudest. *5
- Visit a supermarket or farm to help your child learn where foods come from. Encourage your child to pick one food and discuss how it is packaged and the different ways the food could be prepared and served. *5
- Kids are often hungry after school, before bed or following sports practice. Be sure to set out nutritious "grab foods" like cut-up veggies and fruit, baked tortilla chips with bean dip, or string cheese and whole-grain crackers. *7
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