The document provides 13 fun ways to eat more fruits and vegetables, such as stirring chopped vegetables into rice or oatmeal, making fruit parfaits with yogurt and granola, adding veggies to sandwiches, and blending fruit and yogurt for smoothies. The purpose is to encourage including more fruits and vegetables as half of meals and snacks by offering easy and tasty preparation ideas.

1. Know how. Know now.

2. By Alice Henneman, Extension Educator

3. When you look at
your lunch and
dinner meals, does
the amount of fruits
and veggies equal
half your plate?
Here are 13 fun
ways to eat more
fruits and
vegetables . . .

4. Stir chopped vegetables or fruit into cold
rice; mix with salad dressing for a side dish.

5. Toss frozen blueberries or raspberries
directly from the package into oatmeal.

6. Make a quick parfait by layering
fruit, yogurt and low-fat granola.

7. Mix ¼ cup peanut butter, 2 Tbsp. orange juice
and ½ cup low-fat vanilla yogurt for a dip.

8. Add veggies to sandwiches.

9. Serve strips of lean meat as part of a main dish
salad loaded with veggies and/or fruit.

10. Toss extra frozen veggies into the pot
when making canned soups.

11. Serve a scoop of tuna salad
atop tomato slices.

12. Add extra veggies such as thawed frozen peas
and/or thinly sliced carrots to potato salad.

13. Mix veggies with pasta for added pizzazz!

14. Freeze 100% fruit juice in popsicle molds.

15. Enjoy a bowl of fruit capped with
a small scoop of ice cream.

16. Blend ¾ cup juice, ½ cup yogurt & 1 cup frozen
raspberries or blueberries for a smoothie.

18. Extension is a Division of the Institute of
Agriculture and Natural Resources at the
University of Nebraska–Lincoln cooperating
with the Counties and the United States
Department of Agriculture.
University of Nebraska–Lincoln Extension
educational programs abide with the
nondiscrimination policies of the University of
Nebraska–Lincoln and the United States
Department of Agriculture.