- Buy fresh produce in season.
- Always keep a stash of frozen vegetables on hand, to toss into soups, salads, stews, and egg dishes or to microwave for an easy side dish.
- Splurge on pre-washed, pre-cut fruits and veggies.
- Experiment with new types of fruits and veggies -- like a broccoli slaw salad mix, or pomegranate juice. Remember that just because you didn't like certain fruits and veggies as a child doesn't mean you won't like them now.
- Vary the texture. Kids tend to like raw, crunchy fruits and veggies with low-fat dip. Try shredding veggies to top sandwiches or salads.
- Choose sweet potatoes over white potatoes for more potassium and beta carotene.
- Go easy on sauces. Instead, flavor vegetables with fresh or dried herbs and a splash of lemon juice or balsamic vinegar.
- Have a vegetarian meal at least once a week. It can be as simple as soup and salad, or a stir-fry meal.
- Eat a salad full of fruits and/or veggies each night with dinner. Just go easy on the dressing and high-fat toppings.
- Grill fruits and vegetables to make them sweeter and more delicious.
- Chop, dice, or shred vegetables into muffins, stews, lasagna, meatloaf, and casseroles.
- Use pureed vegetables to thicken soups, stews, gravies, and casseroles.
- Decorate plates with edible garnishes, like cucumber twists, red pepper strips, or cantaloupe slices.
- Keep a bowl of fruit on the counter and some cut-up vegetables in the refrigerator for healthy snacks.
- Remember that while 100% fruit juice is a good choice, whole or cut-up fruit has the added benefit of fiber.
- Add fruit to yogurt, pancakes, waffles, or cereal at breakfast.
- Whip up a smoothie made with fruit and low-fat or nonfat yogurt for a quick, nourishing snack or meal.
- Freeze grapes and bananas for a refreshing and cool treat.
Source : WebMD Medical Reference
