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Take the Fruit and Vegetable Challenge

19 easy ways to get your 9 servings a day.
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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.

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