10 Ways to Sneak Some Extra Fruits and Vegetables in Your Kids Diet

healthy eating mom life vegan Oct 26, 2022

I'm sure that by now, we all know that we should be eating at least five servings of fruits and vegetables each day. But knowing and doing are two totally different things. Let's face it, with our oh so busy lives, sometimes it just isn't easy to get them all in there. In this fast paced world, we are constantly tempted to fill up on convenience and junk food. If your kids are anything like mine, they’d much rather fill up on a bag of chips or a bowl of rice or pasta instead of a fresh apple or some sautéed broccoli. So needless to say, I've had to get creative. Here are a few ideas to “sneak” some extra fruits and veggies and your kids' diet. 

1. Start the day with a breakfast smoothie. All you have to do is throw some fruits (and maybe a dab of water or fruit juice) in a blender. You may also want to add some form of protein in there for good measure. Just blend for a few seconds and you have the perfect breakfast ready to go. I like to sip mine in a wine glass. It makes me feel very fancy and special. To make it even more appealing for your kids, use can add some frozen yogurt or a scoop of ice cream (vegan is an option) in the smoothie. Trust when I say, the excitement on their faces for getting ice cream for breakfast, is definitely worth it.

2. Dried fruit makes an excellent snack any time of the day. Add some small cartons of raisins to your child’s lunch box, pack some yogurt-covered raisins in your man’s briefcase and keep some trail mix sitting around for snacking. You can also add dried fruit to oatmeal and cereal in the morning. My family loves the dried cranberry mix I buy. So much so, that I never have it around for my salads when I need them. My daughter swears they're candy and I don't have the heart to tell her otherwise.

3. Add some fruits and vegetables to your family’s sandwiches. You can add some banana, sliced apples or strawberry slices to a peanut butter sandwich. Kids like weird combos like that. For my meat eaters, you can top a turkey sandwich with lettuce, tomato, cucumber and anything else they will eat. You can even make a sub shop style vegetable sandwich by combining several different vegetables with some mayonnaise and cheese on bread. These options are perfect for families who follow vegan, vegetarian, or meat eating diets. You can find a substitute for most animal based products without losing out on taste. I'm the only vegan in my household and I sneak vegan treats to my kids all the time. They're excited because they love the junk food, and I'm excited because that's one step closer to vegan. Side bar: I don't tell them it's vegan until after I receive all the signs of approval.

4. Have a salad bar at dinner. Set out a variety of chopped vegetables, some cheese and croutons as well as several choices of salad dressing along with the lettuce and let everybody create their own perfect salad. This is actually fun because it gives the kids the autonomy of choice. And moms, you know kids just want to do everything by themselves. So they will love going through the assortment and picking out things that are just for them. Don't be surprised if they try something new, all on their own.

5. Let them drink their fruits and vegetables. Keep an assortment of fruit and vegetable juices in the fridge and encourage everyone to drink them as a snack. Get creative. You could start “family cocktail hour” by pouring everybody a glass of his or her favorite juice over ice. Add some straws, cocktail umbrellas and sit together to talk about how everybody’s day went. 

6. Try this for dessert. Put a small scoop of ice cream or frozen yogurt in a bowl and top it with lots of fresh or frozen fruit. 

7. Offer fruits and vegetables as snacks. You can cut apples into slices and top them with peanut butter or cheese. Cube cheese and serve with grapes. Cut up some fresh veggies and serve them with ranch dip. And of course there’s ants on a log. Spread some cream cheese or peanut butter on the inside of a stick of celery and sprinkle raisins on it (wow, fruit and vegetable in one snack). This one works really well in my home.

8. Try some new fruits and vegetables. Pick something exotic to get your family’s curiosity. With a little luck their curiosity will outweigh their initial apprehension to trying something new. You could try artichokes, plantains, papaya, mango, star fruit, or anything else you can find in the produce department of your local store. If your town has an international market, you may want to check that out. They have fruits and vegetables from all over the world and you can expose your family to different foods and cultures.

9. Make a pot of vegetable soup or a stew that’s heavy on veggies and easy on the meat. Both of these make some great comfort food when the weather gets cold. 

10. Start “My Veggie Day”. Each family member gets to pick a vegetable one day of the week. They qualify to pick a vegetable as long as they tried each vegetable the week before, otherwise they lose a turn and Mom gets to pick. 

Incorporate a few of these ideas and you will have everyone in your family eating more fruits and vegetables in no time.

But before I go, here is one more tip:

Now that everyone in the family has gotten a taste for it, make sure you always have plenty of fresh fruits and veggies available and ready to snack on.

Interested in our services?

Sign up for a complimentary wellness check up and see if we're a good fit!

I'm Curious!

Stay connected with news and updates!

Join our mailing list to receive the latest news and updates from our team.
Don't worry, your information will not be shared.

We hate SPAM. We will never sell your information, for any reason.