• Ben Banbury

10 Ways To Sneak Some Extra Fruits & Vegetables In Your Family’s Diet

We all know by now that we should be eating at least five servings of fruits and vegetables each day. But knowing and doing are two different things, aren’t they?


an organic banana for sale at a market
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Sometimes it is just not easy to get them all in there. We are constantly tempted to fill up on convenience and junk food.


If your family is anything like mine, they’d much rather fill up on a bag of chips or a bowl of rice or pasta instead of trying an apple or a plate of steamed broccoli. So we’ll have to get creative.


Here are a few ideas to “sneak” some extra vegetables and fruits in your family’s diet.



1. START YOUR DAY WITH A BREAKFAST SMOOTHIE


All you have to do is throw some fruits, low-fat yogurt and ice in a blender. You may also want to add a scoop of protein powder in there for good measure.


Just blend for a few seconds and you have the perfect breakfast ready to go. I like to sip mine in a thermal cup on the way to work.


To make it even more appealing for your kids, use some frozen yoghurt or a scoop of ice cream in the smoothie. They won’t believe that you are letting them have ice cream for breakfast.


Read Next: My Top 10 High-Protein Breakfast Ideas



2. DRIED FRUIT


Add some small cartons of raisins to your child’s lunch box, pack some yoghurt-covered raisins in your husband’s briefcase and keep some trail mix sitting around for snacking.


You can also add dried fruit to oatmeal and cereal in the morning. My family loves banana chips in their breakfast cereal.



3. ADD FRUIT & VEG IN YOUR FAMILY SANDWICHES


You can add some banana, sliced apples or strawberry slices to a peanut butter sandwich.


Top a turkey sandwich with lettuce, tomato, cucumber and anything else they will eat. You can even make a sub shop style vegetable sandwich by combining several different vegetables with some mayonnaise and cheese on bread.



a ceasar salad on a marble table

4. HAVE A SALAD BAR AT DINNER


Set out a variety of chopped vegetables, some cheese and croutons as well as several choices of salad dressing along with the lettuce and let everybody create their own perfect salad.



5. LET THEM DRINK THEIR FRUIT & VEG


Keep an assortment of fruit and vegetable juices in the fridge and encourage everyone to drink them as a snack.


Get creative. You could start “family cocktail hour” by pouring everybody a glass of his or her favourite juice over ice. Add some straws, cocktail umbrellas and sit together to talk about how everybody’s day went.


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