Some Ideas to Try

  • Involve the whole family in choosing and preparing fruit and vegies.
  • Select fruit and vegies that are in season – they taste better and are usually cheaper.
  • Keep a bowl of fresh fruit in the home.
  • Be creative in how you prepare and serve fruit and vegetables – such as raw, sliced, grated, microwaved, mashed or baked; serve different coloured fruit and vegies or use different serving plates or bowls.
  • Include fruit and vegies in every meal. For example, add chopped, grated or pureed vegetables to pasta sauces, meat burgers, frittatas, stir-fries and soups, and add fruit to breakfast cereal.
  • Snack on fruit and vegies. Try corn on the cob; jacket potato topped with reduced fat cheese; plain popcorn (unbuttered and without sugar or salt coating); chopped vegies with salsa, hummus or yoghurt dips; stewed fruit; fruit crumble; frozen fruit; or muffins and cakes made with fruit or vegies.
  • Try different fruits or vegies on your toast – banana, mushrooms or tomatoes.
  • Add chopped or pureed fruit to plain yoghurts.
  • Make a fruit smoothie with fresh, frozen or canned (in natural or unsweetened juice) fruit; blend it with reduced fat milk and yoghurt.
  • Chop up some fruit or vegie sticks for the lunchbox.
  • In summer, freeze fruit on a skewer (or mix with yoghurt before freezing) for a refreshing snack.
  • Make fruit-based desserts (such as fruit crumble or baked, poached or stewed fruit) and serve with reduced fat custard.
  • Have fresh fruit available at all times as a convenient snack – keep the fruit bowl full and have diced fruit in a container in the fridge.
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