Choose locally grown produce in season as the most nutritious and economical choice. Trying to get your kids to eat more fruits and veggies? Add these to the lunch box or after school snack:
- Sweet pepper and cucumber slices, baby carrots, cherry tomatoes, celery, broccoli or cauliflower.
- Pack low-fat dressings and dips to make veggies more appealing.
- Orange segments, clementines (easy to peel!) or grapes.
- Apples, pears or bananas cut into slices and packed with a spoonful of juice to prevent browning.
- Kiwis with the top cut off so kids can scoop out the yummy fruit with a spoon.
- Melon cubes or balls.
- Fruit cups packed in juice and natural applesauce.
Products to Pass on:
Fruit Roll-ups, Fruits Snacks, Fruit by the Foot-These are candies in disguise! They contain a very small amount of fruit and the first ingredient is almost always a form of sugar. The high sugar content and sticky consistency can lead to early dental caries. Plus-they are filled with artificial flavors, colors and preservatives.
Fruit Juice-Only 4 ounces or less per day is recommended for children and adults. The high sugar content can lead to dental problems, especially if given to a child in a bottle.
What do the following fruits and vegetables have in common? They are from the Red color group! Most of these fruits and vegetables are fat free, cholesterol free, sodium free and are good sources of fiber and vitamin C! Lycopene is found in the Red group which is a powerful antioxidant that may help reduce cancer risk and protect against heart disease. Quercetin is also found in Red colored produce. This phytochemical lowers the risk of asthma, lung cancer and heart disease.
Red Apples Beets
Blood Oranges Red Cabbage
Cherries Cranberries
Pink/Red Grapefruit Red Grapes
Red Onions Red Pears
Red Peppers Pomegranates
Red Potatoes Radicchio
Radishes Raspberries
Rhubarb Strawberries
Tomatoes Watermelon
What Red Fruits or Vegetables can you add to dinner tonight?
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