Healthy Children - November 2012


How Can You Eat More Fruits & Vegetables?

  • Serve fruit or fruit juice with meals or as a snack.
  • Top yogurt with sliced fruit.
  • Top pancakes, French toast or waffles with fruit or fruit sauces, such as applesauce.
  • In a glass, layer sliced or chopped fruit, non-fat yogurt, and whole grain cereal for snack or dessert.
  • Add dried fruit (raisins) or fresh fruit to oatmeal.
  • Add fresh or canned fruit to gelatin or fresh green salads.
  • Have pre-cut vegetables (carrots, celery, etc.) in the refrigerator for easy snacking.
  • Add chopped peppers, tomatoes, zucchini, onions and mushrooms to scrambled eggs.
  • Top baked potatoes with chopped vegetables of choice, sprinkle with low fat cheese and microwave until cheese melts.
  • Add frozen or canned vegetables to rice or pasta dishes during the last 5 to 10 minutes of cooking time.
  • For a quick soup, combine tomato juice, with chopped potatoes, celery, beans, corn, and peas. Heat in microwave until vegetables are cooked.
  • Top sandwiches or burgers with lettuce and tomato.
  • Add chopped vegetables to your salad.


University of Illinois Extension, Family Nutrition Program
Expanded Food and Nutrition Education Program