Have Fun with Flavor, Shape and Color

Eating five servings of fruits and vegetables every day might seem like a lot to ask. It may be easier to visualize adding color to your meals. Your local farmers' market or the produce aisle in your grocery store is full of interesting shapes, textures and colors. It is also full of flavors, but you’ll have to take some of them home and try them to experience that for yourself!

Here are some ways your family can aim for Five Every Day that may inspire you to find your own unique approach:

Breakfast 

• A handful of blueberries or a banana cut up and added to your high-fiber cereal and low-fat milk. 
• Six to eight strawberries cut up and added to a cup of low-fat vanilla yogurt and some granola. 
• Half a cup of mushrooms and half a cup of bell pepper chopped and added to your scrambled eggs or omelet.

Lunch 

• A salad made up of dark leafy greens, carrots, and other fruits or veggies of your choosing. 
• Add slices of cucumbers, spouts, tomatoes, or avocado to your sandwich.
• A bowl of homemade vegetable soup or chili.

Afternoon Snack 

• A sliced apple topped with peanut butter and raisins. 
• Whole grain tortilla chips dipped in salsa, guacamole, or black bean dip. Or try dipping veggie sticks in hummus.
• 8 ounces of frozen, 100% natural orange juice eaten like you would ice cream or sorbet.

Dinner

• Accompany your chicken or fish with some steamed mixed vegetables like broccoli, carrots, and cauliflower. Maybe some apple sauce as well? 
• Finely chopped onions, mushrooms and broccoli added to your spaghetti sauce or as pizza toppings.
• Start dinner with a fresh salad. Use dark leafy greens, fresh tomatoes, fresh green pepper, grapes or currants for added flavor.

The delicious crunch of fruits and veggies can be part of every meal and snack your family enjoys throughout the day and is important for your whole family’s health. Everybody needs the vitamins, fiber and minerals that these colorful foods provide in order to grow and stay strong, energetic and free from illness.

Bring some new fruits or vegetables home and try them raw or cooked in a variety of ways. Involve the kids in the process and watch their willingness to try new things grow and flourish.

Eating your Five Every Day from a wide array of colors ensures that you and your kids will get more of the important nutrients that you need for healthy living.