Take the Fruit and Vegetable Challenge
19 easy ways to get your 9 servings a day.
14. Dress up your dinner plate with fruit.
Borrow a trick from restaurants, and add a beautiful fruit garnish to your
dinner plate. It adds color and texture to your meal. Try orange wheels or
wedges, sliced kiwi, a small branch of grapes, or a wedge of melon.
15. Drizzle on some cheese sauce.
Pour a little cheese sauce or grated cheese over a pile of broccoli spears
or cauliflower, and suddenly it's a whole different ballgame. You can make a
lower-fat cheese sauce using reduced-fat cheese, fat-free half-and-half, and no
butter or margarine.
16. Serve your veggies raw.
Raw vegetables are sometimes more appealing than their cooked counterparts.
When you have a platter of assorted raw vegetables and some delicious low-fat
dip in front of you, the vegetables just seem to disappear! Try raw cauliflower
or broccoli florets, cabbage, or spinach, along with the usual carrots and
celery. Use a light ranch or Italian dressing as a dip, or make your own and
keep it ready to go in your refrigerator.
17. Keep fruit in heavy rotation.
TV chef and radio show host Bridget Kelly says that as a mother of two,
she's no longer interested in "sneaking" fruits and vegetables into her
family's diet -- she goes for the all-out attack! To make sure fruit is
appealing to her family, she has a trick: She serves the most perishable types
soon after she returns from the grocery store and saves the hardier types for
later. That means oranges and strawberries today (strawberries first because
they have the shortest shelf life), bananas and grapes tomorrow, apples and
mango the next.
18. Have prepared fruits and veggies ready to go in the fridge.
As soon as Kelly gets home from the store, she rinses all the fruit and puts
some out for immediate consumption. The rest goes into easy-access clear
plastic bags or containers. Then, when her family shows up hungry, she can toss
them the fruit before they go rummaging around for chips.
19. Try a little salt.
Kelly encourages folks, if they've never done this, to boil their fresh
vegetables in lightly salted water. "I can't believe how many people aren't
aware of this simple flavor enhancement trick -- it can make the difference
between your child hating and loving broccoli," she says.