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Step 1
Go for 5 to 9. Health and nutrition experts recommend a diet with plenty of grain products, fruits and vegetables. When it comes to fruits and vegetables, at least five servings are recommended. Some experts urge nine servings or more every day.
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Step 2
Understand serving sizes. One serving is actually a fairly small amount of food. For instance, one serving of fresh fruit is approximately the same size as a tennis ball. A single serving of vegetables could be about the size of a deck of playing cards.
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Step 3
Keep fruits and vegetables in plain sight, in a central location for after school snacking or to hold off the hunger pangs, while dinner is being prepared. Hide the cookies and snack foods where it takes an effort to get to them.
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Step 4
Freeze fruit juice to make smoothies or popsicles. Cut strawberries, bananas, and melons into slices or cubes for tasty, easy-to-eat fruit kabobs.
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Step 5
Add small amounts of pureed vegetables to soups, sauces or meat patties. This adds nutritional value without affecting the flavor and texture of a familiar dish.
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Step 6
Tasty low fat dips served with vegetable sticks can make eating raw vegetables more appealing.
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Step 7
Experiment with beans, peanut butter, and some soy products as meat replacements.
