Involve your kids when preparing meals.
Encourage children to eat more fruits and vegetables by making it
fun. Provide healthy ingredients and let kids help with
preparation, based on their age and skills. Kids may try foods they
avoided in the past if they helped make them. Here are some ideas
to get you started:
1. Smoothie Creations - Blend fat-free or low-fat yogurt or milk
with fruit pieces and crushed ice. Use fresh, frozen, canned, and
even overripe fruits. Try bananas, berries, peaches, and/or
pineapple. If you freeze the fruit first, you can even skip the
2. Delicious Dippers - Kids love to dip their foods. Whip up a
quick dip for veggies with yogurt and seasonings such as herbs or
spices. Serve with raw vegetables like broccoli, carrots, or
cauliflower. Fruit chunks go great with a yogurt and cinnamon or
3. Caterpillar Kabobs - Assemble chunks of melon, apple, orange,
and pear on skewers for a fruity kabob. For a raw veggie version,
use vegetables like zucchini, cucumber, squash, sweet peppers, or
4. Personalized Pizzas - Set up a pizza-making station in the
kitchen. Use whole-wheat English muffins, bagels, or pita bread as
the crust. Have tomato sauce, low-fat cheese, and cut-up vegetables
or fruits for toppings. Let kids choose their own favorites. Then
pop the pizzas into the oven to warm until cheese is melted and
5. Fruity Peanut Butterfly - Start with carrot sticks or celery for
the body. Attach wings made of thinly sliced apples with peanut
butter and decorate with halved grapes or dried fruit.
6. Frosty Fruits - Frozen treats are bound to be popular in the
warm months. Just put fresh fruits such as melon chunks and grapes
into the freezer (rinse first). Make "popsicles" by inserting
popsicle sticks into peeled bananas and freezing.
7. Bugs on a Log - Use celery, cucumber, or carrot sticks as the
log and add peanut butter. Top with dried fruit such as raisins,
cranberries, or cherries, depending on what bugs you want!
8. Homemade Trail Mix Use your favorite nuts and dried fruits, such
as unsalted peanuts, cashews, walnuts, or sunflower seeds mixed
with dried apples, pineapple, cherries, apricots, or raisins. Add
whole-grain cereals to the mix, too.
9. Potato Person - Decorate half a baked potato. Use sliced cherry
tomatoes, peas, and low-fat cheese on the potato to make a funny
10. Put Kids in Charge - Ask your child to name new veggie or fruit
creations. Let them arrange raw veggies and fruits into fun shapes