A Rainbow of Nutrition for Your Family
Getting kids to eat fruit and vegetables isn't always easy…Here are some easy tips to make sure everyone gets at least 5 servings a day the easy way! 
  • Let your children help pick out a new fruit or vegetable to try.
  • Fresh, frozen and canned fruit are all nutritious choices.
  • Fresh and frozen vegetables are good choices. 
  • Use "no added salt" canned vegetables and drain the liquid off before using.
  • When you get home wash and cut up fruits and vegetables.  Then put them in the refrigerator in a clear container at eye level where everyone can see them when they go hunting for a snack.
  • Put whole fruits such as apples, oranges, bananas in a basket or bowl on the counter for an easy-to-grab snack.
  • Let your children help with some of the prep work such as washing the fruit and vegetables, tearing lettuce for a salad,  or measuring frozen or canned vegetables.  Older children can help peel, slice and chop as well.
  • Model good eating habits-if your children see you eating healthy, so will they!
  • Serve fruit and vegetables with a dip such as low-fat ranch, hummus, peanut butter, salsa, or yogurt.
  • Blend frozen fruit with milk or yogurt and a drizzle of honey to make a smoothie
  • Slowly introduce new fruits and vegetables by adding them in small amounts to salad, soup, casseroles, smoothies, etc.
  • Make vegetable kabobs and cook on the grill.
  • Add a rainbow of color to pizza by adding peppers, broccoli, pineapple, fresh tomato, or mushrooms before adding cheese.
  • A good guideline to remember is that half your plate should be filled with fruits and/or vegetables.


Kids young and old will enjoy this quick and easy fruit mini-pizza for breakfast, snack or dessert!
Prep time:  12 minutes.  Makes 1 serving
1 Whole-Wheat waffle such as NutriGrain or Kashi
1 Tablespoon Cream Cheese, plain or fruit-flavored
2-3 Strawberries, sliced
2-3 Kiwi Slices
2 Tablespoons Blueberries (fresh or frozen)
3-4 Pineapple Chunks (fresh or canned)
  1. Toast waffle in toaster according to package directions.
  2. Spread cream cheese over toasted waffle.
  3. Arrange fruit on top of cream cheese.
  4. Cut in half or quarters, if desired and ENJOY!    
Other fruits can be substituted-mix and match your favorites!