Encouraging your family to embrace a diet rich in fruits and vegetables can be both challenging and rewarding. To seamlessly integrate these essential nutrients into your family’s meals, consider the following ten strategies:

Have a Breakfast Smoothie:

  • Kickstart your day with a nutritious breakfast smoothie. Blend fruits, low-fat yogurt, and ice for a quick, delicious option. Adding a scoop of protein powder enhances its nutritional value. Consider using frozen yogurt or a scoop of ice cream to make it more appealing for kids.

Snack Smart with Dried Fruits:

  • Opt for dried fruits as a convenient and tasty snack. Include small cartons of raisins in lunch boxes, pack yogurt-covered raisins for on-the-go, and incorporate dried fruit into morning oatmeal or cereal.

Upgrade Sandwiches with Fruits and Veggies:

  • Enhance sandwiches with a variety of fruits and vegetables. Add banana slices to a peanut butter sandwich or layer turkey sandwiches with lettuce, tomato, and cucumber. Create a vegetable-packed sub sandwich with mayonnaise and cheese.

Host a Family Salad Bar:

  • Elevate dinner by setting up a salad bar. Provide chopped vegetables, cheese, croutons, and various salad dressings, allowing everyone to customize their perfect salad.

Sip on Fruits and Veggies:

  • Introduce an assortment of fruit and vegetable juices as enjoyable snacks. Create a “family cocktail hour” by serving juices over ice with straws and cocktail umbrellas, fostering a delightful environment for family conversations.

Healthy Dessert Choices:

  • Transform desserts by combining a small scoop of ice cream or frozen yogurt with an abundance of fresh or frozen fruits for a delicious and health-conscious treat.

Wholesome Snack Options:

  • Offer fruits and vegetables as snack alternatives. Slice apples and pair them with peanut butter or cheese, serve cubed cheese with grapes, or provide fresh veggies with ranch dip. Don’t forget the classic “ants on a log” by spreading cream cheese or peanut butter on celery and topping it with raisins.

Explore Exotic Fruits and Veggies:

  • Expand culinary horizons by introducing exotic fruits and vegetables to pique your family’s curiosity. Consider options like artichokes, plantains, papaya, mango, star fruit, or other unique finds from the produce department.

Savor Vegetable Soups and Stews:

  • Embrace comfort food with vegetable-rich soups and stews, particularly during colder weather. These hearty dishes prioritize veggies while still offering satisfying meals.

“My Veggie Day” Tradition:

  • Establish a weekly tradition where each family member selects a vegetable for the day. To participate, they must have tried every vegetable the previous week. This fun approach engages everyone in the process.

Bonus Tip: Maintain Fresh Options:

Since your family has developed a taste for fruits and vegetables, ensure a constant supply of fresh produce for convenient and healthy snacking.

By incorporating these strategies, you’ll find it easier to increase the consumption of fruits and vegetables in your family’s diet, promoting a healthier and more balanced lifestyle.


This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.