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  • Writer's pictureDebbie Marsh

10 Creative Ways to Sneak More Fruits and Vegetables Into Your Family's Diet

10 Creative Ways to Sneak More Fruits and Vegetables Into Your Family's Diet

kids eating veggies

We all know the importance of consuming at least five servings of fruits and vegetables each day, but sometimes, it can be challenging to get them all in. Convenience and junk food temptations often stand in the way. If you have a family that prefers chips and pasta over apples and broccoli, it's time to get creative. Here are 10 ideas to "sneak" some extra fruits and vegetables into your family's diet:

  1. Breakfast Smoothie: Start the day with a delicious breakfast smoothie made from fruits, low-fat, non-dairy yogurt, and ice. For an added protein boost, throw in a scoop of protein powder. To make it appealing to kids, use frozen non-dairy yogurt or a scoop of non-dairy ice cream.

  2. Dried Fruit Snacks: Keep small cartons of raisins, goji berries, or dried cranberries in lunch boxes and briefcases for a quick and healthy snack. You can also add dried fruit to oatmeal and cereal in the morning.

  3. Fruit and Veggie Sandwiches: Enhance your family's sandwiches by adding sliced bananas, apples, or strawberries to nut butter sandwiches. For a satisfying sub shop-style sandwich, combine various vegetables with vegan mayonnaise and non-dairy cheese.

  4. Salad Bar Dinner: Set up a salad bar at dinner with a variety of chopped vegetables, non-dairy cheese, croutons, and salad dressings. Let everyone create their own perfect salad.

  5. Fruit and Vegetable Juices: Keep an assortment of fruit and vegetable juices in the fridge and encourage everyone to drink them as snacks. Create a "family cocktail hour" by pouring juices over ice and adding fun straws and cocktail umbrellas.

  6. Fruit-Filled Dessert: Serve a small scoop of non-dairy ice cream or frozen yogurt topped with lots of fresh or frozen fruit for a healthy and tasty dessert.

  7. Fruits and Veggies as Snacks: Cut apples into slices and top them with nut butter or non-dairy cheese. Freeze grapes for a fun and healthy snack. Serve fresh veggies with homemade dip or try the classic "ants on a log" with celery, nut butter, and raisins.

  8. Experiment with Exotic Produce: Introduce your family to new and exciting fruits and vegetables like artichokes, plantains, papaya, mango, star fruit, and more. Curiosity might outweigh any initial apprehensions.

  9. Vegetable Soups and Stews: Prepare a pot of vegetable soup or stew that's rich in veggies and light on meat. These comfort foods are perfect for cold weather.

  10. My Veggie Day: Let each family member pick a vegetable one day of the week. To qualify for the next pick, they must try each vegetable the previous week; otherwise, they lose a turn.

Incorporate a few of these ideas, and you'll have everyone in your family eating more fruits and vegetables in no time!

  1. Harvard T.H. Chan School of Public Health: The Nutrition Source -

  2. Mayo Clinic: Healthy Lifestyle - Nutrition and Healthy Eating -

  3. Academy of Nutrition and Dietetics -

Recommended Reading:
  1. "The Family Table Cookbook: 365 Fuss-Free Recipes for a Year of Delicious Dinners" by Jazzmine Turner

  2. "The Healthy Smoothie Bible: Lose Weight, Detoxify, Fight Disease, and Live Long" by Farnoosh Brock

  3. "Nutrition Stripped: 100 Whole-Food Recipes Made Deliciously Simple" by McKel Hill

  4. "Super Natural Every Day: Well-Loved Recipes from My Natural Foods Kitchen" by Heidi Swanson

  5. "Oh She Glows Every Day: Quick and Simply Satisfying Plant-Based Recipes" by Angela Liddon


The information provided in this article is for general informational purposes only and should not be considered as professional advice. Before making any significant changes to your diet or lifestyle, consult with a qualified healthcare or nutrition professional.

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