top of page

10 Ways To Sneak Some Extra Fruits And Vegetables In Your Family’s Diet



We all know by now that we should be eating at least five servings of fruits and vegetables each day. But knowing and doing are two different things, aren’t they? Sometimes it is just not easy to get them all in there. We are constantly tempted to fill up on convenience and junk food. If your family is anything like mine, they’d much rather fill up on a bag of chips or a bowl of rice or pasta instead of trying an apple or a plate of steamed broccoli. So we’ll have to get creative. Here are a few ideas to “sneak” some extra vegetables and fruits in your family’s diet.


  1. Start the day with a breakfast smoothie. All you have to do is throw some fruits, low-fat yogurt and ice in a blender. You may also want to add a scoop of protein powder 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 thermal cup on the way to work. To make it even more appealing for your kids, use some frozen yogurt or a scoop of ice cream in the smoothie. They won’t believe that you are letting them have ice cream for breakfast.

  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 husband’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 banana chips in their breakfast cereal.

  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. 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.

  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.

  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 or hummus. 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).

  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.

  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.


Here are 2 more tips:

  • 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.

  • Try making some Black Bean Brownies.


Still feel like your short of fruit and veggies?

For Kids:

Nutrilite™ Kids Superfood = EIGHT FRUITS & VEGETABLES WALK INTO A BLENDER!– Smoothies are made from eight fruit and vegetable whole-food purees from five colorful food groups, including white chia, traceable to Nutrilite™ partner farms so you know it is not just mad tasty but safe as well. Smoothie ingredients come from lovingly grown plants, which we nurture and track all along the way. Each ingredient can be traced from its seedling stage.


SUPPORTS GROWING & DEVELOPING KIDS - Nutrilite™ Kids Multivitamins not only fills your kid’s nutrition gaps, but also supports immunity, bone health and vision with 12 vitamins and minerals.† Made with plant nutrients from five—yep, count them, five—colorful food groups. It’s like a tasty rainbow in your kid's mouth.


For Adults:

THE NUTRIENT POWER OF FRUITS & VEGGIES, CONCENTRATED FOR YOU – Getting in nutrients from fruits and vegetables has never been easier – or more beneficial for your heart, eye, colon and more – than with Nutrilite™ Concentrated Fruits and Vegetables. This powerful plant-based supplement packs the phytonutrient equivalent of more than 5 servings of fruits and vegetables from plants grown on our own Nutrilite farms and partner farms into each tablet.


GET YOUR SUPERGREENS IN— Power your best life with pure, organic goodness you can mix in any drink, featuring nutrients from wholesome veggie blends to support your energy, digestive health and overall wellness+ including broccoli, spinach and kale from our certified organic partner farms.


Your health is personal. So are these recommendations. Take the guess work out of your wellness. Start the Assessment.


Feel like you have something bigger going on in your life?


My signature health assessment is a deep dive into your current health. I listen closely to what you're experiencing and help to triangulate what is happening within your body systems.


For your initial consultation please fill out the online intake form, and submit back the day before your appointment. Also, a link will be provided to upload 3 facial photos to.


You can expect your initial visit to last approximately 2 hours, since building a strong relationship is an important component of effective care. You can expect an in-depth discussion about your health history, diet, sleep, exercise, stress levels, environmental factors and use of alcohol/drugs/tobacco. You can expect to have a urinalysis to check 10 biomarkers, a ZYTO Bioscan, facial analysis and other possible evaluation procedures, which may include: physical observation, MRT (Muscle Response Testing), and/or iridology reading. From this, I will look for root causes of any dis-ease you may be having, formulate a plan to best meet your needs, & work toward your overall wellness.


Bioenergetic drops, supplements, essential oils, Bach Flower Remedies, as well as life style changes may be recommended as part of the wellness plan. The need &/or frequency of return visits will be determined individually.


Then an customized plan is uniquely tailored to you, your lifestyle and your goals. This consultation is not meant to diagnose, prescribe for, or cure any medical disease, rather it is a way for you to maximize your wellness capability & enable your body to heal itself.




To Your Thriving Health,

Gwen


This post contains affiliated links.


Medical disclaimer: This information is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Never disregard professional medical advice or delay seeking medical treatment. Medical conditions require medical care.


26 views1 comment

Recent Posts

See All

1 Comment

Rated 0 out of 5 stars.
No ratings yet

Add a rating
Guest
Jul 30, 2023
Rated 5 out of 5 stars.

Love the brownie recipe! Genius!

Like
bottom of page