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5 Ways to Sneak in More Fruits & Veggies

We all know by now that we should be eating at least five servings of fruits and vegetables each day. But knowing and doing are two different things, aren’t they?

Sometimes it is just not easy to get them all in there. We are constantly tempted to fill up on convenience and junk food. If your family is anything like mine, they’d much rather fill up on a bag of chips or a bowl of rice or pasta instead of trying an apple or a plate of steamed broccoli.

So we’ll have to get creative.


Here are a few ideas to “sneak” some extra vegetables and fruits in your family’s diet.



1. Start the day with a breakfast smoothie.

All you have to do is throw some fruits, low-fat yogurt and ice in a blender. You may also want to add a scoop of protein powder in there for good measure. Just blend for a few seconds and you have the perfect breakfast ready to go. I like to sip mine in a thermal cup on the way to work. To make it even more appealing for your kids, use some frozen yogurt or a scoop of ice cream in the smoothie. They won’t believe that you are letting them have ice cream for breakfast.


2. Add some greens to your smoothies.

Add a handful of spinach, kale, cucumber or any other greens you can think of. You can't taste them and its a great way to sneak them into your kids diets. You can add any veggie that has a mild taste to it and a higher water content. Cucumber or any lettuces are great to if you don't have spinach on hand!


3. Add some fruits and vegetables to your family’s sandwiches.

You can add some banana, sliced apples or strawberry slices to a peanut butter sandwich. Top a turkey sandwich with lettuce, tomato, cucumber and anything else they will eat. You can even make a sub shop style vegetable sandwich by combining several different vegetables with some mayonnaise and cheese on bread.


4. Have a salad bar at dinner.

Set out a variety of chopped vegetables, some cheese and croutons as well as several choices of salad dressing along with the lettuce and let everybody create their own perfect salad.


5. Let them drink their fruits and vegetables.

Keep an assortment of fruit and vegetable juices in the fridge and encourage everyone to drink them as a snack. Get creative. You could start “family cocktail hour” by pouring everybody a glass of his or her favorite juice over ice. Add some straws, cocktail umbrellas and sit together to talk about how everybody’s day went.


Incorporate a few of these ideas and you will have everyone in your family eating more fruits and vegetables in no time.



Alyssa Martinez

Health & Life coach, Holistic Nutritionist, Yoga Instructor

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