10 Ways To Sneak Some Extra Fruits And Vegetables Into Your Family Diet

Mar 13, 2022

 by Nicole Grevelis

We know eating at least five servings of fruits and vegetables each day is a precurser to Optimal Health & Wellness!


Actually doing this is the challenge, though, yes?


Especially with your family!?


Temptations to fill up on convenient, processed foods is often lurking, & if your family is anything like mine, they're grabbing chips, cookies & fast food instead of an apple, grapes, veggies or a plate of steamed leafy greens.
So let's get creative, huh?!

Here are a few ideas to “sneak” those extra vegetables and fruits in our & our family’s diets.



1. Start the day with a breakfast smoothie👊
Throw some fruits, yogurt and ice in a blender.
You may also want to add a scoop of protein powder in there for good measure &/or an avocado or other greens.
It only takes a few seconds and you're ready to go with the energy boosting, healthy breakfast

Need it more appealing for your kids, use some frozen yogurt &/or a scoop of peanut butter!.


2. Dried fruit makes an excellent snack any time of the day👊
Add some nuts & seeds and you've got a great homemade trail mix made with love and less sugar than your store bought versions!

You can also add fruit to your cereal any time of day! Throw in a scoop of protein powder to stay saciated longer🤩


3. Add vegetables to sandwiches & salads👊.
Top a turkey sandwich with lettuce, tomato, cucumber, sprouts, tomatoes. sliced peppers, aaaaaand anything else you can think of. If it grows & lives from the earth, It's a go!!

How about an easy tomato and mozzarella salad... Mmmmm


4. Have a Salad Bar Dinner Night👊
Set out a variety of chopped vegetables, cheeses, croutons, several choices of salad dressings and, of course, the lettuce.
🪄Wala, everybody creates their own perfect salad!


5. Let them drink their fruits and vegetables👊
There are so many great, natural juice selections at your grocery store & specialty shops.
Keep an assortment of them and encourage everyone to drink them as a snack. Have a “family cocktail hour”.


6. Dessert anyone👊
Use your favorite yogurt, add defrosted organic berries with their natural juice, a dash of cinnamon and maybe some honey.


7. Offer fruits and vegetables as snacks👊
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 blue cheese or ranch dressing. And of course, cream cheese or peanut butter inside celery, sprinkled with bacon bits or raisins.


8. Try some new fruits and vegetables by joining a drop-off service like Imperfect Foods. This can be fun for the family, being creative and adventurous together!


9. Make a pot of vegetable soup or a stew that’s heavy on veggies👊

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


10. Always have fresh fruits and veggies readily available👊
Purchase them cut or cut them yourself. Don't be shy to step out of the box and do things differently.

Squeeze fresh fruit juice and freeze in popsicle molds.


Need help keeping track of new habits?
Find the link to EWB, Inc.'s Commitment & Habit Tracking Journal....