Five - Fruits & Vegetables
LET'S GET STARTED!
-- Fill your plate with fruits and veggies.
Start by making small changes.
Encourage your family to eat more fruits and vegetables by serving them more. Kids who are served more fruits and veggies and see other family members eating more fruits and veggies will eat more.
Try a Bite: Offer fruits and veggies and encourage everyone to try a few bites. It can take 7 to 10 tries to like a new food.
Encourage kids to help you choose fruits and vegetables at the store.
-- Food Safety is as important to your health as the proper nutrients.
Eat a rainbow!
Colorful vegetables, including root veggies like sweet potato, are fun and tasty. The more colorful the veggie—the more healthy it is!
Fruits and vegetables can be fresh, frozen, or canned. They’re all good for you and your family. Buy and serve fruits canned in their own juice, not in sweetened syrup.
Try adding vegetables, such as green or red peppers, to chili, stew and spaghetti sauces. Some kids are more likely to eat these if they are chopped small.
Help your kids to create their own garden and grow their own food.
Have fruits and vegetables within easy reach.
Root vegetables including all varieties of potatoes are part of a healthy diet. Try steamed sweet potato slices for a snack.
Encourage your family to eat 3 regular meals a day.
Try to eat at least one meal a day with your family.
Turn off the TV while you eat.
Try to serve a fruit or vegetable at every meal and snack.
Get your kids involved in planning and preparing meals and snacks.
Pineapple and mango chunks
Apples slices, apple sauce, orange slices
Bananas. Roll them in low fat yogurt and top with granola or other crushed cereal
Fresh or frozen strawberries, blueberries, or raspberries
Raisins or dried cranberries with some nuts
Ants on a log: Celery sticks with peanut or almond butter and topped with raisins or nuts
Baby carrots, cucumbers or sliced sweet peppers with low fat dip
Let's Move: Eat Healthy
USDA: Sample Menus and Recipes
Let's Move: Start a Kitchen Garden
Copyright 2017 by YMCA of Greater Oklahoma City