Not sure how the Discovery Family Program works?
GOAL: Learn the importance of fruits and veggies in a healthy diet and develop a habit of including them in daily meals.
The ADVENTURE: Use creative cooking to incorporate 5 fruits/veggies into daily meals.
Check out myplate.gov for recipe ideas.
Create a '5 a Day' counter for the family to track how many days each person can eat 5 fruits/veggies. This is similar to what you see on the freeways- "45 Days accident free on Utah Highways". Have a prize for whoever gets the longest streak!
If the budget allows you could track however many days in the month ALL family members eat 5 fruits/veggies then that many dollars is spent on something the family has been wanting.
Offering a new food 10+ times increases the likelihood that your child will eventually eat & enjoy it. Encourage your kids to try the fruits/veggies you provide, but don't force them to "clean their plates." Just keep incorporating the new food into your meals!
Offering choices will also increase the likelihood of your child eating healthy foods. Examples:
→ "Do you want 3 carrots or 4?"
→ "Which fruits do you want from this tray?"
→ "What do you want to dip your celery in?"
A great way to get young kids to try more fruits and veggies is to provide them with dip. Try yogurt, peanut butter, ranch, hummus, or guacamole.
Review the "WHY" for incorporating fruits and veggies with your family. Then focus for the next week to serve kids 5 fruits/veggies per day!
Fresh fruits and vegetables:
→ Are filled with healthy vitamins and minerals that help you grow.
→ Have many powerful antioxidant and “phytochemicals” that fight disease (phytochemicals are the chemicals that give fruits and veggies their bright colors)
→ Include lots of fiber that is good for digestion
→Give you a continuous, even flow of energy (unlike candy bars, which give you a lot of energy fast and then leave you sleepy)
→Are low in fat and cholesterol
→Are beautiful and delicious
🔁 Related adventure: Plant a Garden
Enjoy the story reading of "Rainbow Stew" by Cathryn Falwell and then let the kids help you make their own version of rainbow stew.
Community Engagement Adventure
Invite another family to join you on a fruits and veggies picnic.
Bonus: often, watching another kid eat a new food will encourage your own kids to try it, too!
Let your teen help with the meal planning & grocery shopping. Let them add healthy foods they love to your shopping list and then pack their own school lunches incorporating those foods.
by Healthy Habits