kid-friendly veggies and fruits

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1 kid-friendly veggies and fruits for making healthy foods more fun for children Encourage children to eat vegetables and fruits by making it fun. Provide healthy ingredients and let kids help with preparation, based on their age and skills. Kids may try foods they avoided in the past if they helped make them. smoothie creations Blend fat-free or low-fat yogurt or milk with fruit pieces and crushed ice. Use fresh, frozen, canned, and even overripe fruits. Try bananas, berries, peaches, and/or pineapple. If you freeze the fruit first, you can even skip the ice! delicious dippers Kids love to dip their foods. Whip up a quick dip for veggies with yogurt and seasonings such as herbs or garlic. Serve with raw vegetables like broccoli, carrots, or cauliflower. Fruit chunks go great with a yogurt and cinnamon or vanilla dip. caterpillar kabobs Assemble chunks of melon, apple, orange, and pear on skewers for a fruity kabob. For a raw veggie version, use vegetables like zucchini, cucumber, squash, sweet peppers, or tomatoes. personalized pizzas Set up a pizza-making station in the kitchen. Use whole-wheat English muffins, bagels, or pita bread as the crust. Have tomato sauce, low-fat cheese, and cut-up vegetables or fruits for toppings. Let kids choose their own favorites. Then pop the pizzas into the oven to warm. frosty fruits Frozen treats are bound to be popular in the warm months. Just put fresh fruits such as melon chunks in the freezer (rinse first). Make popsicles by inserting sticks into peeled bananas and freezing. bugs on a log Use celery, cucumber, or carrot sticks as the log and add peanut butter. Top with dried fruit such as raisins, cranberries, or cherries, depending on what bugs you want! homemade trail mix Skip the pre-made trail mix and make your own. Use your favorite nuts and dried fruits, such as unsalted peanuts, cashews, walnuts, or sunflower seeds mixed with dried apples, pineapple, cherries, apricots, or raisins. Add whole-grain cereals to the mix, too. potato person Decorate half a baked potato. Use sliced cherry tomatoes, peas, and low-fat cheese on the potato to make a funny face. shape or design. put kids in charge Ask your child to name new veggie or fruit creations. Let them arrange raw veggies or fruits into a fun fruity peanut butterfly Start with carrot sticks or celery for the body. Attach wings made of thinly sliced apples with peanut butter and decorate with halved grapes or dried fruit. Center for DG TipSheet No. June 0

2 eating better on a budget to help you stretch your food dollars Get the most for your food budget! There are many ways to save money on the foods that you eat. The three main steps are planning before you shop, purchasing the items at the best price, and preparing meals that stretch your food dollars. plan, plan, plan! Before you head to the grocery store, plan your meals for the week. Include meals like stews, casseroles, or stir-fries, which stretch expensive items into more portions. Check to see what foods you already have and make a list for what you need to buy. convenience costs... go back to the basics Convenience foods like frozen dinners, pre-cut vegetables, and instant rice, oatmeal, or grits will cost you more than if you were to make them from scratch. Take the time to prepare your own and save! get the best price Check the local newspaper, online, and at the store for sales and coupons. Ask about a loyalty card for extra savings at stores where you shop. Look for specials or sales on meat and seafood often the most expensive items on your list. compare and contrast Locate the Unit Price on the shelf directly below the product. Use it to compare different brands and different sizes of the same brand to determine which is more economical. buy in bulk It is almost always cheaper to buy foods in bulk. Smart choices are family packs of chicken, steak, or fish and larger bags of potatoes and frozen vegetables. Before you shop, remember to check if you have enough freezer space. buy in season Buying fruits and vegetables in season can lower the cost and add to the freshness! If you are not going to use them all right away, buy some that still need time to ripen. easy on your wallet Certain foods are typically low-cost options all year round. Try beans for a less expensive protein food. For vegetables, buy carrots, greens, or potatoes. As for fruits, apples and bananas are good choices. cook once...eat all week! Prepare a large batch of favorite recipes on your day off (double or triple the recipe). Freeze in individual containers. Use them throughout the week and you won t have to spend money on take-out meals. get your creative juices flowing Spice up your leftovers use them in new ways. For example, try leftover chicken in a stir-fry or over a garden salad, or to make chicken chili. Remember, throwing away food is throwing away your money! eating out Restaurants can be expensive. Save money by getting the early bird special, going out for lunch instead of dinner, or looking for for deals. Stick to water instead of ordering other beverages, which add to the bill. Center for DG TipSheet No. December 0

3 save more at the grocery store. MyPlate to stretch your food dollar. Using coupons and looking for the best price are great ways to save money at the grocery store. Knowing how to find them is the first step to cutting costs on food. Use the MyPlate coupon to stretch your budget. find deals right under your nose. Look for coupons with your receipt, as peel-offs on items, and on signs along aisle shelves. search for coupons Many stores still send ads and coupons for promotion, so don t overlook that so-called junk mail. You can also do a Web search for coupons. Go through your coupons at least once a month and toss out any expired ones. look for savings in newspaper. the Brand name coupons are found as inserts in the paper every Sunday except on holiday weekends. Some stores will double the value of brand name coupons on certain days. join your store s loyalty program. Signup is usually free and you can receive savings and electronic coupons when you provide your address. buy when foods are on sale. Maximize your savings by using coupons on sale items. You may find huge deals such as buy one get one free. find out if the store will match competitors coupons. Many stores will accept coupons, as long as they are for the same item. Check with the customer service desk for further details. stay organized so coupons are easy to find Sort your coupons either by item or in alphabetical order. Develop a system that s easiest for you and make finding coupons quick and hassle-free. Ideas for coupon storage include -ring binders, accordion-style organizers, or plain envelopes. find compare a coupon buddy. Swap coupons you won t use with a friend. You can get rid of clutter and discover additional discounts. brands. Store brands can be less expensive than some of the name brand foods. Compare the items to find better prices. stick to the list. Make a shopping list for all the items you need. Keep a running list on your phone, on the refrigerator, or in a wallet. When you re in the store, do your best to buy only the items on your list. Center for Go to for more information. DG TipSheet No. April 0

4 build a healthy meal for healthy meals A healthy meal starts with more vegetables and fruits and smaller portions of protein and grains. Think about how you can adjust the portions on your plate to get more of what you need without too many calories. And don t forget dairy make it the beverage with your meal or add fat-free or low-fat dairy products to your plate. make half your plate veggies and fruits Vegetables and fruits are full of nutrients and may help to promote good health. Choose red, orange, and darkgreen vegetables such as tomatoes, sweet potatoes, and broccoli. add lean protein Choose protein foods, such as lean beef and pork, or chicken, turkey, beans, or tofu. Twice a week, make seafood the protein on your plate. include whole grains Aim to make at least half your grains whole grains. Look for the words 0% whole grain or 0% whole wheat on the food label. Whole grains provide more nutrients, like fiber, than refined grains. don t forget the dairy Pair your meal with a cup of fat-free or low-fat milk. They provide the same amount of calcium and other essential nutrients as whole milk, but less fat and calories. Don t drink milk? Try soymilk (soy beverage) as your beverage or include fat-free or low-fat yogurt in your meal. avoid extra fat Using heavy gravies or sauces will add fat and calories to otherwise healthy choices. For example, steamed broccoli is great, but avoid topping it with cheese sauce. Try other options, like a sprinkling of low-fat parmesan cheese or a squeeze of lemon. take your time Savor your food. Eat slowly, enjoy the taste and textures, and pay attention to how you feel. Be mindful. Eating very quickly may cause you to eat too much. use a smaller plate Use a smaller plate at meals to help with portion control. That way you can finish your entire plate and feel satisfied without overeating. take control of your food Eat at home more often so you know exactly what you are eating. If you eat out, check and compare the nutrition information. Choose healthier options such as baked instead of fried. try new foods Keep it interesting by picking out new foods you ve never tried before, like mango, lentils, or kale. You may find a new favorite! Trade fun and tasty recipes with friends or find them online. satisfy your sweet tooth in a healthy way Indulge in a naturally sweet dessert dish fruit! Serve a fresh fruit cocktail or a fruit parfait made with yogurt. For a hot dessert, bake apples and top with cinnamon. Center for DG TipSheet No. June 0

5 smart shopping for veggies and fruits for affordable vegetables and fruits It is possible to fit vegetables and fruits into any budget. Making nutritious choices does not have to hurt your wallet. Getting enough of these foods promotes health and can reduce your risk of certain diseases. There are many low-cost ways to meet your fruit and vegetable needs. celebrate the season Use fresh vegetables and fruits that are in season. They are easy to get, have more flavor, and are usually less expensive. Your local farmer s market is a great source of seasonal produce. why pay full price? Check the local newspaper, online, and at the store for sales, coupons, and specials that will cut food costs. Often, you can get more for less by visiting larger grocery stores (discount grocers if available). stick to your list Plan out your meals ahead of time and make a grocery list. You will save money by buying only what you need. Don t shop when you re hungry. Shopping after eating will make it easier to pass on the tempting snack foods. You ll have more of your food budget for vegetables and fruits. try canned or frozen Compare the price and the number of servings from fresh, canned, and frozen forms of the same veggie or fruit. Canned and frozen items may be less expensive than fresh. For canned items, choose fruit canned in 0% fruit juice and vegetables with low sodium or no salt added on the label. buy small amounts frequently Some fresh vegetables and fruits don t last long. Buy small amounts more often to ensure you can eat the foods without throwing any away. buy in bulk when items are on sale For fresh vegetables or fruits you use often, a large size bag is the better buy. Canned or frozen fruits or vegetables can be bought in large quantities when they are on sale, since they last much longer. store brands = savings Opt for store brands when possible. You will get the same or similar product for a cheaper price. If your grocery store has a membership card, sign up for even more savings. keep it simple Buy vegetables and fruits in their simplest form. Pre-cut, pre-washed, ready-to-eat, and processed foods are convenient, but often cost much more than when purchased in their basic forms. plant your own Start a garden in the yard or a pot on the deck for fresh, inexpensive, flavorful additions to meals. Herbs, cucumbers, peppers, or tomatoes are good options for beginners. Browse through a local library or online for more information on starting a garden. plan and cook smart Prepare and freeze vegetable soups, stews, or other dishes in advance. This saves time and money. Add leftover vegetables to casseroles or blend them to make soup. Overripe fruit is great for smoothies or baking. Center for DG TipSheet No. September 0

6 Fruits and Vegetables: 0 Ways to Sneak More Into Your Diet Breakfast. Add blueberries to pancakes, waffles, or muffin batter. Mix raisins, diced apple, or dried apricots into oatmeal. Add peppers, onions, spinach, broccoli, or shredded carrots to a morning omelet. Make a smoothie with fruit, low-fat yogurt, and ice. Add peppers and onions to hash browns, and serve with a little ketchup on the side. Top a toasted waffle with warmed applesauce Lunch and dinner. Top a pizza with mushrooms, peppers, onions, or pineapple. Put a slice of avocado on a regular sandwich. Add mushrooms, peppers, onions, or diced carrots to spaghetti sauce. Place a few slices of tomato on a grilled cheese sandwich. Add some extra mixed vegetables to soup. Add celery, onions, carrots, or peppers to meat loaf. Place sliced bananas on a peanut butter sandwich instead of jam. Add apples, grapes, or raisins to chicken salad. Spread some cranberry sauce on a turkey sandwich. Top pork chops with apples, pears, or raisins. Roast fish under a layer of lemon, orange, or lime slices. Add layers of frozen spinach or eggplant to lasagna Sides and snacks. Top a baked potato with salsa 0. Replace half of the oil in a recipe with applesauce when baking. Slice a sweet potato, toss with a little olive oil, season as you wish, and bake to make sweet potato chips. Add mandarin oranges or diced pears when making Jell-O salad. Mix dried fruit with almonds, and add few M&M s. Stir fresh fruit and granola into yogurt. Use broccoli or diced pepper in macaroni and cheese. Blend cooked cauliflower into mashed potatoes Dessert. Choose fruit sorbet instead of ice cream. Enjoy a baked apple stuffed with raisins and topped with a drizzle of caramel sauce. Dip strawberries in chocolate syrup and top with low-fat whipped cream 0. Roast pears with honey and a sprinkling of ginger Reference and recommended reading Healthy cooking with fruits & vegetables: healthy servings from morning to midnight. Fruits & Veggies More Matters Web site. Accessed May, 0.

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