Fun and Tasty Ways To Eat More Vegetables and Fruit! - Leeds ...

Fun and Tasty Ways To Eat More Vegetables and Fruit!
Danielle Crutchley, MHSc, Dietetic Intern
Dianne Oickle, MSc, RD, Registered Dietitian/Public Health Nutritionist
Leeds, Grenville and Lanark District Health Unit
March is Nutrition Month, the perfect time to make positive eating changes. One goal you can
set is to include more vegetables and fruit in family meals and snacks. Vegetables and fruit are
rich in fibre, vitamins and minerals, which can help to prevent many diseases such as heart
disease and cancer. Adding more vegetables and fruit to your family’s meals and snacks does
not have to be a chore. It may be easier than you think!
Make Changes as a Family
Make it a priority to eat together. Families that eat meals together tend to eat more healthy
foods, such as vegetables and fruit. Having meals as a family helps children to develop healthy
eating habits. As a parent you are a role model for your child. If your children see you eating
vegetables and fruit, they will be more likely to do so as well.
Include your children when you buy and prepare vegetables and fruit. Let your children pick out
vegetables and fruit at the grocery store, help you clean them at home, or choose a recipe. If
children are involved in the preparation of vegetables and fruit, they may be more willing to eat
them.
Increase Vegetables and Fruit at Meals
When you prepare a meal, be sure to include a vegetable or fruit. Add them to the foods that
you and your family already enjoy.
• Top your cereal or oatmeal with berries, sliced peaches, chopped banana or other fruits
• Add fresh or frozen vegetables to casseroles, soups or stews
• Add chopped vegetables such as broccoli or carrots to your favourite pasta sauce
• Top a homemade or frozen pizza with vegetables
• Use vegetables such as romaine lettuce, spinach, tomato or cucumbers to add flavour to
sandwiches or wraps
• Add ½ to 1 cup of pureed or mashed squash to foods like spaghetti sauce, chili, salsa,
dip, hummus or soup

What about Snacks?
Snacks also provide a great chance to eat more vegetables and fruit.
• Add some berries or sliced fruit to yogurt
• Slice up vegetables such as carrots, celery or peppers to dip in hummus
• Slice up an apple into wedges and dip the wedges into peanut butter or yogurt
• Make your own trail mix by combining dried cranberries, raisins, apricots and apple
rings with almonds, sunflower or pumpkin seeds
• Combine milk and frozen fruit in a blender to make your own smoothie
How to Include More Vegetables or Fruit in Common Foods
Here is a recipe that shows how vegetables can be added to a common meal. This soup recipe
from EatRight Ontario (www.eatrightontario.ca) is simple to prepare and makes a tasty meal.
Chicken and Corn Chowder (makes 9 cups)
In a large saucepan, melt 1 tbsp of margarine over medium heat. Sauté 1 cup of diced onion, 1
cup of diced celery and 1 cup of diced red bell pepper until softened (about 5 minutes).
Add 4 oz (125 g) of boneless, skinless chicken breast (cubed), 4 cups of reduced-sodium chicken
broth, 1 cup of diced peeled sweet potato and one cup of frozen corn kernels (thawed). Bring to
a boil. Reduce heat, cover and simmer for about 25 minutes, or until chicken and potatoes are
cooked thoroughly.
Add 1 can (14 oz) of evaporated milk and 1 tbsp of chopped fresh parsley. Heat over low heat
(do not boil or milk will curdle).
This Nutrition Month, make it a goal to increase the amount of vegetables and fruit in your
family’s meals and snacks. There are many health benefits to eating vegetables and fruit and
adding them to meals and snacks is easy to do.
For more information about vegetables and fruit, contact the Leeds, Grenville and Lanark
District Health Unit’s Action Line at 1-800-660-5853 or 613-345-5685. You can also visit our
website at www.healthunit.org/nutrition.