How To Eat More Fruits & Veggies

Add veggies to the grill—grilling intensifies and sweetens
their flavors

Add fruit to cereal, pancakes and yogurt for breakfast

Increase proportion of veggies in one-pot meals like stir
fries and stews

Make veggies the main topping on pizza

Freeze grapes or orange segments for a refreshing treat

Add veggies to pasta and rice dishes

Snack on raw veggies-with or without dip

Make dips with pur/ed veggies as a change from salsa

Pur/ed veggies make great side dishes, sandwich spreads
and low-fat sauces

Perk up a salad with apples, pears or oranges

Soups easily boost veggie consumption

Frozen fruit juice bars are a satisfying snack

“Juice” fruits & veggies for a healthy energy drink

Baked apples, pears or a fruit salad make a nutritious
dessert

Take along dried fruits for a convenient and portable snack

Pack A Colorful Lunch
Welch’s and the Produce for Better Health Foundation are encouraging moms to P.A.C.K.—Pack Assorted Colors for Kids—and offer these tips for more colorful lunches:

Give your child 100% grape juice which has more than
twice the antioxidant power of orange juice

Pack white, tan and brown fruits and vegetables, such as
cauliflower and bananas, which are full of vitamins,
minerals and fiber

Include red vegetables such as red pepper slices for an
excellent source of vitamin C

Orange veggies such as baby carrots are easy to pack and a
great source of vitamin A

Fiber-packed green vegetables, such as broccoli florets,
sugar snap peas and celery sticks, help regulate your child’s
digestive system.

Recycling Veggies
Next time you fire up the grill, throw on some extra veggies such as zucchini, eggplant or bell peppers so you can recycle the flavorful leftovers the next day. Grilled veggies are ideal leftovers because you can toss them into pasta salads, tuck them into sandwiches, slip them into soups, or reheat and serve them over rice. Since experts advise at least five daily servings for optimum health and cancer protection, making an extra supply of grilled vegetables is a nutritious and time-saving strategy.