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10 Ways To Sneak Some Extra Fruits And Vegetables In Your Family's Diet

February 15, 20243 min read

10 Ways To Sneak Some Extra Fruits And Vegetables In Your Family's Diet

Array of fruit and veg

We all understand the importance of consuming a minimum of five servings of fruits and vegetables each day. However, putting this knowledge into action can sometimes be challenging, don't you agree? Often, we're tempted to opt for convenience foods and snacks over wholesome plant-based options. If your family shares this inclination, fear not; there are plenty of creative ways to incorporate more fruits and vegetables into your diet. Here are some suggestions to seamlessly integrate plant-based goodness into your family's meals:

  1. Kickstart your day with a nutritious breakfast smoothie. Simply blend together a variety of fruits, plant-based yogurt, and ice for a refreshing and filling morning meal. Even your kids will be delighted with their breakfast! Extra tip: let your children choose what fruit and vegetables they want to include in their smoothie. They'll feel super grown up and guzzle down their smoothie.

  2. Dried fruits make fantastic snacks any time of day. Pack small containers of raisins in your child's lunchbox, include raisins in your partner's briefcase, and keep trail mix on hand for snacking. You can also sprinkle dried fruit over oatmeal or cereal for a sweet and nutritious touch. Banana chips are a favourite addition to our breakfast cereals.

  3. Enhance your family's sandwiches with fruits and vegetables. Add sliced bananas, apples, or strawberries to a peanut butter sandwich. For a savoury option, layer lettuce, tomato, cucumber, and other veggies on a sandwich. You can even create a veggie-packed sub sandwich with a variety of vegetables, and why not add some hummus or pesto.

  4. Host a DIY salad bar for dinner. Provide an assortment of chopped vegetables, croutons, and various salad dressings alongside fresh lettuce. Let everyone customise their own salad creation.

  5. Transform fruits and vegetables into refreshing beverages. Keep a variety of vegetable juices in the fridge for snacking. Experiment with different combinations and consider starting a "family cocktail hour" where everyone enjoys their favorite juice over ice with fun garnishes like straws and cocktail umbrellas.

  6. Serve up a delightful dessert of frozen or fresh fruits, or find some recipes for hidden veggie desserts.

  7. Offer fruits and vegetables as snack options throughout the day. Slice apples and pair them with almond butter or vegan cheese. Cut up fresh veggies and serve them with hummus. And don't forget about classic snacks like "ants on a log" – spread almond butter or hummus inside celery sticks and sprinkle with raisins.

  8. Experiment with new and exotic fruits and vegetables to pique your family's interest. Explore the produce department for options like artichokes, plantains, papaya, mangoes, star fruit, and more.

  9. Prepare hearty vegetable soups or stews that prioritise plant-based ingredients over meat. These comforting dishes are perfect for cold weather and provide a satisfying way to increase your vegetable intake.

  10. Introduce "My Veggie Day" to your family routine. Each member gets to choose a vegetable one day of the week. To qualify for selection, they must have tried every vegetable the previous week. If they miss a vegetable, they forfeit their turn, and Mom gets to choose.

Incorporate some of these strategies into your family's meal planning, and you'll soon find everyone enjoying a wider variety of fruits and vegetables.

Additional tip: Now that your family has developed a taste for plant-based fare, ensure you always have plenty of fresh fruits and veggies readily available for snacking.

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Sophie Simon

Weight Loss and Health Eating Coach with a passion for guiding individuals toward their healthiest, happiest selves using an evidence-based approach.

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