Fruits and vegetables can be added to family meals in many ways:
• Let children choose which fruits and vegetables to serve and how to incorporate them into their favorite meals.
• Make fruits and vegetables fun. Try dressing up sandwiches with faces and smiles made from fruits and vegetables.
• Plan an outing to a local farmer’s market. Allow children to pick out a new vegetable for the family to try. Have them help prepare and cook it.
• Plant a small garden or volunteer to pick vegetables at a nearby farm or community garden.
• Try feeding fruits and vegetables with different textures.
• Offer new fruits and vegetables with old favorites to show a variety of smells, textures, and colors.
• Add various vegetables to any whole-grain dish or pizza; fruit is a great topping for low-fat or fat-free yogurt.
• Add fruits, such as sliced apples, pears, and grapes to chicken salad. Try adding tomatoes, green bell peppers, and radishes to tuna salad.
• Set a good example. Children are more likely to eat a variety of fruits and vegetables if they see you eating and enjoying them. Always include fruits and vegetables at meals and snacks.

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