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?





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.




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.


Read Next: Eat Your Way To Less Stress



6. TRY THIS FOR DESSERT


Put a small scoop of ice cream or frozen yogurt in a bowl and top it with lots of fresh or frozen fruit.



7. OFFER FRUIT & VEGGIES AS SNACKS


You can cut apples into slices and top them with peanut butter or cheese.


Cube cheese and serve with grapes. Cut up some fresh veggies and serve them with ranch dip. And of course, there are ants on a log.


Spread some cream cheese or peanut butter on the inside of a stick of celery and sprinkle raisins on it (wow, fruit and vegetable in one snack).




8. TRY SOME NEW FRUIT & VEG


Pick something exotic to get your family’s curiosity. With a little luck their curiosity will outweigh their initial apprehension to trying something new.


You could try artichokes, plantains, papaya, mango, star fruit, or anything else you can find in the produce department of your local store.


Check out these exotic fruits



9. MAKE A POT OF VEGETABLE SOUP


or a stew that’s heavy on veggies and easy on the meat.


Both of these make some great comfort food when the weather gets cold.



10. START "MY VEGGIE DAY"


Each family member gets to pick a vegetable one day of the week. They qualify to pick a vegetable as long as they tried each vegetable the week before, otherwise they lose a turn and Mum or Dad gets to pick.

Incorporate a few of these ideas and you will have everyone in your family eating more fruits and vegetables in no time.

Here is another tip:

Now that everyone in the family has gotten a taste for it, make sure you always have plenty of fresh fruits and veggies available and ready to snack on.

Thanks for reading,

If you're after some family friendly recipes then checkout my recipe book. At the moment I'm giving it away for free! Ping over your email and i'll send it straight over