Fruits and Vegetables
You should be eating at least 3 to 5 servings of fruits and vegetables each day. Fruits and vegetables are very low in saturated fat and total fat, and have no cholesterol. A diet high in fruit and vegetables may also help keep cholesterol levels low. So, fruits and vegetables are great substitutes for foods high in saturated fat and cholesterol.
 Downshiftology Healthy Meal Prep |
When Shopping
- Buy fruits and vegetables to eat as snacks, desserts, salads, side dishes, and main dishes
- Add a variety of vegetables to meat stews or casseroles or make a vegetarian (meatless) main dish.
- Wash and cut up raw vegetables (carrot, broccoli, cauliflower, lettuce, etc.) and store in the refrigerator for quick and easy use in cooking or snacking.
- Serve fresh fruit for dessert or freeze (banana, berries, melon, grapes) for a delicious frozen treat.
- Display fresh fruit in a bowl in the kitchen to make fruit easier to grab as a snack.
- To keep naturally lowfat vegetables low in fat and saturated fat, season with herbs, spices, lemon juice, vinegar, fat free or lowfat mayonnaise or salad dressing.
How to Encourage a Child to eat Vegetables
If you have a child at home that does not like to eat vegetables, these strategies can be helpful:
- Lead by example:
- Children often model their behavior after their parents or caregivers, so it’s important to make sure that you are eating vegetables yourself.
- Make vegetables fun:
- Cut vegetables into fun shapes or serve them with a dip that the child enjoys.
- Introduce new vegetables gradually:
- Start with a vegetable that the child is already familiar with, and then gradually introduce new vegetables over time.
- Encourage participation in meal preparation:
- Involve the child in the process of preparing and cooking vegetables. This can make them more interested in trying them.
- Be patient:
- Some children may need more time than others to develop a taste for vegetables. Be patient and keep offering them.
- Keep it simple:
- Offer a variety of raw or steamed vegetables and avoid seasoning them heavily.
- Reward for trying:
- Positive reinforcement can be helpful in encouraging children to try new foods.
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I use zucchini noodles in my kids spaghetti, They don’t know it any other way. I also use cauliflower as pizza crust and I add shredded carrots to almost everything that I cook.