For Parents  

Healthy Eating Tips

There are many ways to get your family excited about eating fruits, vegetables and other healthier foods. Here are a few of our favorite ideas:

• Set a good example for your children by choosing nutritious meals and snacks for yourself, too. Make sure to include many colorful fruits and vegetables. 
   
• Stockpile your cupboards with fun snack items that kids of all ages will enjoy. Be sure to include small bagels or mini muffins made with added fruits; fresh, canned and dried fruits; non- or low-fat fruited yogurts; and fresh vegetables pre-cut to serve with low-fat dressing or salsa.
   
• Make food preparation a fun adventure for you and your kids. For a creative and healthy twist on pizza, try making “do-it-yourself” mini pizzas. Begin by using whole grain English muffins. Have your kids personalize their mini-pizzas by adding their favorite toppings, such as tomato sauce, mozzarella cheese, mushrooms, zucchini, pineapple and other fresh fruits and veggies.
   
• Try adding lettuce, tomato and cucumber slices to sandwiches for extra crunch and flavor. Or, try a veggie-loaded wrap or pita sandwich with lettuce, shredded carrots and diced tomatoes, together with lean deli meat and cheese.
   
• If it’s tuna or chicken salad your family is craving, try adding some chopped fruits and vegetables for good health and good taste. Some favorites include apples, celery and green onions.
   
• In a rush? Combine chopped vegetables, pasta and low-fat Italian salad dressing for a healthy and filling twist to regular pasta salad. 
   
• Make one night of the week a theme night. All of the recipes cooked should relate to the week’s theme, such as a particular type of ethnic food or foods surrounding a holiday. Take care to ensure that the menu selections are low in fat, sodium and sugar. Try to incorporate as many fruits and vegetables as possible. Get the entire family involved in developing the menu, shopping for ingredients and cooking dinner on theme night.
   
• Make it a point to purchase a fruit or vegetable that you have never eaten before (or that you rarely eat) every time that you go grocery shopping. Try interesting fruits that are very seasonal or are not commonly eaten in our country, such as pummelos or plantains. Buy a vegetable that you do not know how to cook, such as an artichoke, and find a recipe for it.
   
• Visit a local farmers' market to buy the most seasonal produce and find inspiration for your next meal.

Simple Snack Substitutions for a Healthier Diet

Less Healthy		More Healthy
Potato chips with creamy dip		Whole wheat pita bread with hummus
French fries with ketchup		Celery sticks with peanut butter
Candy		Dried fruit (raisins, cranberries, apricots)
Ice cream		Frozen banana pops

Healthy Eating Resources

Did you know that families can get great information on improving their diets from the Internet? You can learn about the benefits of eating fruits and vegetables and how your family can increase consumption by visiting www.cachampionsforchange.net and www.mypyramid.gov.

You can also visit www.fruitsandveggiesmorematters.org for guidance on healthy eating for your family, including recipes and a feature that allows you to make your own electronic cookbook of nutritious meals.

For healthy recipe ideas, click here.

Last updated 8/2007