Produce is power!
A Diet Rich in Fruits & Vegetables can:
- Lower blood pressure.
- Reduce the risk of heart disease and stroke.
- Prevent some types of cancer.
- Lower the risk of eye and digestive problems.
- Have a positive effect on your weight and blood sugars.
- Keep appetite in check.
All Forms Fit
Fruits and vegetables may be fresh, frozen, canned or dried! Fruits can be eaten whole, cut up, pureed (mashed), or cooked. At least half of the recommended amount of fruit eaten should come from whole fruit, rather than 100% fruit juice.
Enjoying a variety of all forms of produce is a great way to eat well without breaking the bank.
- How much produce do I need?
- What is a serving of fruit?
9 Ways to Eat More Fruits & Vegetables
- 1
Fill ½ your plate with fruits and vegetables!
- 2
Try a new fruit or vegetable each week.
- 3
All forms fit. Buy a variety of fresh, frozen, canned, dried. Plan to eat fresh produce first to avoid food waste.
- 4
Plan around frozen produce. Frozen produce is a great way to only use what you need, and it can be as healthy as fresh produce.
- 5
Enjoy produce as part of a snack. Apples and peanut butter? Peppers and cheese? Yogurt and fruit?
- 6
Enjoy fruit for dessert.
- 7
Try smoothies. Smoothies are a great way to pack in produce.
- 8
Check out our produce rich recipe page!
- 9
Learn how to build a great salad. See video below.
How to Build a Great Salad
Used with permission, University of Florida IFAS
Tips For Picky Eaters
It’s normal for kids to be picky about what they eat, but picky eating can be frustrating for parents. Here are some tips to help your kids try more foods and cooperate at mealtimes.
- Don’t force food on kids. Forcing food distresses kids and parents alike, and builds up negative associations. As long as the pediatrician says your child is healthy and she is eating a variety of foods, don’t pick a battle over every green vegetable.
- Do try to gently expand the menu. Put together a list of new foods for the family to try and make a game out of it; what will we try tonight? Parents should also promote retrying foods that might not have been a hit the first time around.
- Don’t make a second meal. When kids don’t like what’s for dinner, some parents feel compelled to make something else. This sets a bad precedent and doesn’t really encourage kids to give new things a chance. Instead have a standard second option available; something quick like salad and a yogurt or a bowl of cereal.
- Deal with unwanted food calmly. It’s also important to teach kids that a meal isn’t ruined if it comes in contact with something they don’t like. Children should be encouraged to push food they don’t like off to the side, or onto another plate, or offer to share it with someone else.
- DIY strategies for converting picky eaters. The best way to reform picky eaters is to get them more engaged with their food. One good way to do this is to go grocery shopping together. Let them pick out some new things they might like. Cooking together is another great way to get kids interested in new foods.
Adapted from Childmind.org
