Serving up Fruits and Veggies at your KES Club!

Often times it’s a struggle to ensure kids are getting enough fruits and veggies.  Here at Kids Eat Smart Foundation NL we know the importance of including fruits and veggies with every meal.  We encourage all of our clubs to serve fruits or veggies on a daily basis. To see how many servings your child should be getting check out Canada’s Food Guide for number of servings per age range.

Here’s some easy ways to help add fruits and veggies to your meals:

  • Plate method. Fill half of their plate with fruits and veggies at every meal and snack.
  • Pump up the veggies. Add extra fruits and vegetables to dishes, even if they already contain/call for them in the recipe.
  • Substitute. Substitute fruits and veggies in any meal – they’re lower in calories than many other foods.
  • Stock Up. Always stock frozen and canned fruits and veggies for quick meal prep. Try to choose canned fruit and vegetables packed in water.
  • Steam & Flavour. Steamed vegetables make great sides. Add flavour with low-calorie or low-fat dressings, herbs and spices. Garlic is one of my favourites!
  • Grab & Go. Always have fresh fruits and vegetables in easy-to-grab places (a fruit bowl, sliced in the fridge, trail mix) – Sunday prep days can go a long way to increasing fruits and veggies in the diet!

With kids some days they may not like a particular fruit or veggie, sometimes serving it in a different way may encourage them to try it again. And remember – if at first you don’t succeed, just try, try againHoly Cross Junior High!Information sourced from:

Kristin Hedges is a Registered Dietitian with Kids Eat Smart Foundation Newfoundland and Labrador.

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