You, too, can follow their lead. Use these tips as your guide to working more fruits and veggies into your meals:
How to Get Your Fill
★ Put it on top. Puree fruit to use on pancakes and waffles in place of syrup, and mash fresh berries to spread on toast instead of store-bought jam.
★ Bake it in. Mix frozen berries into muffin, pancake and quick-bread batters.
★ Refresh old meals. Put a new piece of produce, like chopped clementines or kale, into a familiar dish, such as your favorite salad.
★ Get saucy. Dipping veggies in low-fat “sauces” makes produce more appealing—especially to kids. Try marinara, vinaigrettes, low-fat ranch or slightly sweetened yogurt.
★ Follow the half-plate rule. If you have a choice of two sides when you’re out for dinner or lunch, opt for two veggies rather than one veggie and rice, bread or pasta.
★ Start on Sunday. Roast large amounts of veggies on the weekend and use them as no-fuss side dishes for dinner throughout the week.
★ Bring fruit to the dinner table. Make a fruit salsa with mangoes or peaches to serve with grilled meat. (Get our recipe for the grilled peach and bacon salad, shown above, here.)
Fruit and Vegetable Daily Serving Guidelines
Confused about how much produce to feed your child or yourself? Here, the latest recommendations for those who average less than 30 minutes of activity per day:
Kids (9–13 years old): 1.5 cups daily
Girls (14–18 years old): 1.5 cups daily
Boys (14–18 years old): 2 cups daily
Women (31–50 years old): 1.5 cups daily
Men (31–50 years old): 2 cups daily
Kids (9–13 years old): 2 to 2.5 cups daily
Girls (14–18 years old): 2.5 cups daily
Boys (14–18 years old): 3 cups daily
Women (31–50 years old): 2.5 cups daily
Men (31–50 years old): 3 cups daily
What’s been your most effective way to work fruits and veggies into your diet? Share in the comments below.