- “I don’t know how to cook a lot of these fruits and vegetables.”
While preparing many veggies is as simple as sautéing or roasting them with a little olive oil, lemon and garlic, you don’t necessarily have to cook them. One simple way to add more color is tossing a bunch in a smoothie: Try combining half a banana, 3/4 cup of fresh or frozen berries, half a zucchini and a big handful of spinach in a blender with a scoop of protein powder, a cup of water, and a drizzle of flaxseed oil or some ground flaxseed. That’s more than three servings of fruits and veggies before you’ve even left the house.
- “My kids balk at veggies, and I don’t want to cook two separate meals.”
Research shows that it may take as many as 10 to 12 times before kids accept a new food, so be persistent by presenting them with a wide variety of healthy choices. Explaining the basics of food quality and nutrition — and modeling discerning food choices yourself — is also a great strategy for getting your kids (and any other produce-averse family members) on board. When in doubt, cut up veggies and fruits into bite-size pieces and put them out with a little yogurt-based dip. More often than not, someone will eat it up.
- I am willing to expand my produce selections in the name of greater health and vitality.
- I am willing to retrain my taste buds by mindfully enjoying more fresh, unprocessed foods in my diet.
- I am willing to replace junk food with healthier, energy-boosting options that nourish and protect my body.
- I am willing to experiment with cooking/preparing fruits and vegetables that I have avoided or overlooked in the past.
- I am willing to educate myself about the nutritional benefits of fresh, brightly colored plant foods.