Fruits and Vegetables for Better Health

Date: September 24, 2018

People sometimes say “An apple a day keeps the doctor away.” However, most children (and adults!) in the U.S. are not eating the recommended five servings of fruits and vegetables each day. Serve a fruit or vegetable at every meal and snack so kids get their five fruits and veggies every day! This month, we’d like you to think about a rainbow of fruits and vegetables! Our goal is to help children enjoy fruits and vegetables through taste testing and other fun food-related activities.

Fruits and vegetables are important because they provide vitamins, minerals and fiber. A diet high in fruits and vegetables can help kids grow and fight illness. It also protects against heart disease, stroke, high blood pressure and some cancers. The fiber and water in fruits and vegetables help you feel full.

How can you get more fruits and vegetables into your family’s diet? The key is to make the foods available, and to model healthy habits yourself.

Remember, as a parent, you are the most important person for deciding what to serve at each meal. Set a good example by eating and serving fruits and vegetables every day. For more information and great recipe and snack ideas, check out

  • Serve fruits and vegetables with every meal and snack. Even if your kids don’t always eat them, make them an option every time. Don’t forget to sent them to school for snacks and lunches!
  • Involve your kids. Get your kids to help out cooking and planning meals. They are more likely to try new foods if they help out!
  • Start early. Introduce fruits and vegetables to children early in life. Continue serving them often!
  • Role model. Serve and eat a variety of fruits and vegetables at every meal and snack. Kids learn good habits from their parents!
  • Be prepared. Have a supply of cut up, prepared fruits and vegetables in the refrigerator for snack. Store them in clear containers at eye level.
  • Trade up. Ask for a salad instead of fries when eating out.
  • Add extras. Add extra vegetables to foods you make from scratch or to prepared foods.
  • Don’t overdo the juice. Serving 100% doesn’t substitute for whole fruit. Limit 100% juice to 4 ounces per day.

Fruits & veggies make tasty & easy snacks!

  • Celery sticks with peanut butter & raisins
  • Whole grain crackers with tomato slices and cheese
  • Corn tortillas with beans, cheese, and salsa
  • Baby carrots and hummus
  • Dried fruits like raisins, pineapple, and apricots with nuts or sunflower seeds