I get it. I have kids too. Eating their veggies is not the most important thing in their day. At the same time, Canada’s new Food Guide recommends children have between 4-8 servings of fruits and vegetables each day, depending on their age and sex. Meeting this requirement can be a challenge, but it isn’t impossible. Below are 10 simple ways to increase your family’s consumption of vegetables and fruit.

  1. Use pre-washed bagged salads or cut-up vegetables and fruit to save time.
  2. Keep a bowl of fresh fruit on your kitchen table for convenient snacking.
  3. Try to have on hand some raw vegetables washed, cut and ready-to-go.
  4. Start a new family tradition – insist that each meal begin with salad or raw vegetables.
  5. Blend 1 cup (250mL) yogurt with 1 medium banana, 1/2 cup (125mL) orange juice and a few berries for a tasty smoothie.
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  7. Add minced vegetables to spaghetti sauce, hamburgers, casseroles, soups, muffins or bread.
  8. Add chopped or dried fruit, such as berries and bananas, to your child’s cereal.
  9. Organize your kitchen so the healthiest choices are the easiest to grab, while less nutritious foods are out of reach.
  10. Let your kids pick the fruits and vegetables they want to eat when you go shopping.
  11. Choose vegetables and fruit more often than juice. You’ll get more fibre and other important nutrients. When choosing juice, look for products that are 100% juice.

When your child says no to fruits and vegetables, don’t give up. A child may need to be exposed to certain foods many times before they will accept them. It may help them accept new foods if you let them sample something you’re eating. Be a healthy eating role model for your children. Above all, minimize conflict around eating and instead offer lots of variety and options for your children to choose from.