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5 Tips for 5 A Day + Free Fruit and Veggie Printable

Posted Jun 23 2012 1:17pm

“5 A Day” has always been my favorite campaign.  Although, it has now moved on to “Fruits and Vegetables, More Matters”, I simply can not move on.  5 a day is easy to remember. It’s simple for kids to understand, and it’s truly a great goal!  Yeah, more is better, but 5 is pretty fab!

So, here are my 5 tips for getting your kids to eat Five a day!

  1. Track it! Because this is my favorite tip, we had our very talented neighbor, design a free tracking printable for you!  Laminate it, and let kids use a dry erase marker or a star sticker to check off each fruit or vegetable they eat each day.  Print it here, but also check out the designers site for some cute blog templates ! fruit-veggie-tracker
  2. Make fruits and vegetables accessible. I always keep my fruit basket on the counter where the kids can reach it themselves.  Not only can they reach it, but when they are on the hunt for a snack, it’s the first thing they see.  When they see it, they want it. Part of being accessible is being able to eat it.  Have you ever sent an orange to school, and they didn’t eat it because they couldn’t peel it?  Peel, wash, cut, and chop so it’s even more accessible!
  3. Dress it up!  Plain and raw get old pretty quickly. but salads with a fruity dressing, broccoli- roasted with parmesan cheese, or sliced peppers with some dip are much more appealing to eat.
  4. Enlist the forces:  I decided to let TJ help prepare dinner, because he doesn’t cook with me very often.  I first let him make choices. What should we put on top of our salad tonight?  Cucumbers and tomatoes, or apples and oranges?”  “None of it,” was his reply. “Well, we’re making a salad anyway, so I’m letting you decide what we’ll put on it.” He comes back with,”O.K., apples and oranges.”
  5. Repeat, reoffer, retry, and reask! Never give up! They will eat your delicious fruits and vegetables… some day. I promise!

flower shaped vegetable tray

 

*Our bonus tip is to getting the most fruits and vegetables in, is to plan your meals!   This is our 5 day meal plan, which you can print and use for your family here.

  Breakfast Lunch Snack Dinner
Monday Peanut Butter ToastFresh Berries Turkey Avocado SandwichGrapes Yogurt and berries Crustless Veggie QuicheFruit Salad
Tuesday Hearty Egg ScrambledOrange Juice Grilled Veggie Panini Cheese Cubes and Veggie Sticks Apricot Chicken over CouscousSautéed Zucchini and Onions
Wednesday Strawberry Almond Oatmeal Mandarin Chicken Salad Lettuce Wraps Air pop Popcorn and Grapes Avocado Orzo Salad with Spicy Buttermilk DressingWatermelon
Thursday Blueberry Coconut Milk Smoothie Leftover Orzo SaladWatermelon Cucumber Slices with Hummus Baked Pasta with Spinach and Lemon Roasted Green Beans
Friday Oven Baked Orange French Toast Tuna Salad with CrackersApple Slices Blueberry coconut sorbet (with leftover smoothie) Tilapia with Avocado Mango SalsaRice and Roasted Broccoli

 

If you want more, you can get a printable of the 7 day meal plan , complete with pictures of every meal, shopping list, and recipes in the member center . Print the one with images and hang it up for your kids on the fridge so they know what’s coming up for each meal, even if they can’t read yet!

Free Subscription to Healthy Shortcuts, our weekly ezine with quick, healthy ideas!


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