We all know by now that we should be eating a variety of fruits and vegetables each day. But knowing and doing are two different things. Sometimes it is just not easy to get them all in there. We are constantly tempted to fill up on convenience and junk food.

It can be all too easy to fill up on a bag of chips or a bowl of rice or pasta instead of trying an apple or a plate of steamed broccoli. So, we must get creative! Here are a few ideas to “pop” some extra vegetables and fruits in your family’s diet.

1. Start the day with a breakfast smoothie. All you have to do is throw some fruits, coconut yogurt or coconut water and ice in a blender. Just blend for a few seconds and you have the perfect breakfast ready to go. I like to sip mine in a thermal cup on the way to work. To make it even more appealing if you have kids, use some frozen coconut yogurt or a scoop of coconut ice cream in the smoothie.


2. Some nuts and dried fruit make an excellent snack. Keep some trail mix sitting around for snacking. If your family likes cereal, you can try adding some dried fruit to the cereal in the morning.

nuts and dried fruit

3. Have a salad bar at dinner. Set out a variety of chopped vegetables, as well as several choices of salad dressing along with the lettuce and let everybody create their own perfect salad. You could add some dips like hummus or baba ganoush to dip the vegetables into.

chopped vegetables

4. Drink your fruit and vegetable juices. If you blend some delicious fruit juices and vegetable juices, make extra and keep them in the fridge. If you want to encourage them more and make it fun, you could start “family cocktail hour” by pouring everybody a glass of his or her favourite juice over ice. Add some straws, cocktail umbrellas and sit together to talk about how everybody’s day went.

Delicious Fruit Juices

5. Offer fruits and vegetables as snacks. You can cut apples into slices and top them with almond butter. Cut up some fresh vegetables and serve them with a dip. Spread some almond butter on the inside of a stick of celery and sprinkle raisins on it.

Fruits Almond Butter

6. Try some new fruits and vegetables. Pick something exotic to make it fun and try new things. You could try artichokes, plantains, papaya, mango, star fruit, dragon fruit or anything else you can find!

Dragon Fruit

7. Make up some pots of vegetable soups, like broccoli, cauliflower, spinach with kale and potato or carrot soup and keep them in the freezer. They make great comfort food as well as being quick and easy to make and store.


Combine a few of these ideas and your family will be eating more fruits and vegetables in no time. Steering clear of processed foods and products with added sugar as well as staying active will improve your family’s overall health, wellbeing and vitality.

If you would like to learn more about choosing the right foods and supplements to improve your health and wellbeing, book an appointment with our Nutritionist.