By Dena McDowell, MS, RD

Because of so many unhealthy snack foods available, it is harder than ever to get kids to eat their fruits and vegetables. The United States Department of Agriculture (USDA) recommends eating at least five servings of fruits or veggies every day. To parents this seems like a daunting task. Teaching children about the importance of eating fruits and vegetables and getting creative in the preparation and presentation of these foods will make reaching the goal a little easier.

How much fruit and vegetables do children need in a day?

Children's needs depend on age and gender.

Gender	Age (years)	Fruit (cups)	Vegetable (cups)
Either	2-3	1	1
Either	4-8	1-1 ½	1 ½
Boys	9-13	1 ½	2 ½
Boys	14-18	2	3
Girls	9-13	1 ½	2
Girls	14-18	1 ½	2 ½

www.mypyramid.gov

What counts as a fruit or vegetable serving?

According to the USDA the following counts as one serving:

Fruits: In general terms 1 serving equals 1 cup of 100% natural juice; 1 cup fresh, frozen, or canned; 1 medium fresh piece; or ½ cup dried fruit. When buying canned fruit. look for packaging in light or natural juice to reduce the sugar content of the food.

Vegetables: In general terms 1 serving equals 1 cup of 100% natural vegetable juice; 1 cup of fresh, frozen, or canned; or 2 cups of raw leafy greens.

Log onto www.mypyramid.gov for more examples and specific guidelines based on height, weight, gender, and exercise.

How to make fruits and vegetables more appealing to children

Many children will find fruits and vegetables more acceptable if they take part in preparing them. Take your children grocery shopping with you and allow them to pick out a new fruit or vegetable each time. Ask them to help in the preparation of the fruits and veggies for meal or snack times. Making fun foods may also reduce resistance to eating these foods. Try making fruit or vegetable smoothies or be creative in making fruit and vegetable faces or designs for snacks and meals. On hot summer days, freeze 100% natural juice for homemade popsicles. Pick a color of the day for the fruits and veggies. Aim to have that color of either fruit or veggie for snacks and meal times.

Another fun activity is to plant a garden. Allow the child to pick out the seeds and have them help plant the garden. Have the child help harvest the vegetables and use in cooking at the next meal. They will feel great satisfaction in what they have created and more than likely will want to gobble their homegrown goodies up.

Be creative in the food you offer your children

An easy way to increase the nutrition of meal time is to add veggies to different food items. For example, adding chopped vegetables to pasta sauces, pizza, macaroni and cheese, lasagna, soups, chili, and casseroles is an easy way to sneak an extra serving of vegetables in without compromising the taste.

Make a chart and have a contest to see who can meet their five-a-day quota. Reward those who achieve the goal on a weekly basis with a non-food item. Offer fruit or veggie dips to encourage kids to munch on fresh fruits and veggies. Cut up carrots, celery, and peppers and store them in resealable bags in the refrigerator (not in the crisper). Have a bowl full of fresh fruit sitting on the counter to remind kids that fruit is a healthy snack choice.

Here is a quick list of healthy fruit and vegetables-based snacks:

• Vegetables with low-fat dip
• Dried fruit
• Trail mix
• Fruit salad
• Ants on a log (celery with peanut butter and raisins)
• Frozen grapes
• Fruit smoothies
• 100% natural juice pops
• Veggie or fruit pizza
• Banana rolled in peanut butter and cereal
• Cottage cheese and peaches
• Low-fat yogurt with granola and fruit
• Baked potato with broccoli and cheese
• Bagel or toast with all-fruit jam or jelly
• Hummus and veggies.

Make eating fruit and vegetables fun!

It is crucial to teach kids about the importance of eating fruits and vegetables while making it a fun process. Remember that it can take up to 15 times of exposure to a new food to accept it. Be creative and keep trying, aiming to get a serving of fruit or veggies at all meals and snacks. Log on the following websites for healthy recipes:

www.dole5aday.com

www.freshforkids.com

www.familyfun.go.com/recipes/kids/

www.fns.usda.gov