12 Tips for Getting More Fruits and Veggies in Your Diet

Welcome, CCHC readers! While I am away for a family vacation (MY BROTHER’S GETTING MARRIED!) I have a few guest posts lined up. Earlier we leaned in to our DIY side and now to we are going to feed our bodies as Kimberly from The Adventures of “But Mom.” Make sure and leave her some love in the comments.


September is National Fruit and Veggies-More is better month. This is one of those things I just heard of, but my idea for September is to include as much fruit and veggies during the day as possible for the 30 days of September (and hopefully beyond).

This can be daunting, as I have child with texture issues who is very particular about with she will and will not eat. We have been through S.O.S. Feeding Therapy, and have achieved success is many areas. Now it is time to kick it into high gear and start serving more fruit and veggies throughout the day.

12 Tips For Getting MoreFruit & Veggies In Your Diet square

Here are 12 ways I have come up with to help me get more fruit and veggies our diet.

  1. Include fruit at every breakfast and lunch. Be it an apple, applesauce, or dried fruit, making sure I serve fruit at 2 meals a day is important.
  2. Have a salad with dinner every night. It doesn’t have to be complex, lettuce, tomatoes, cucumbers, cheese, some dressing… YUMMY!!! And good for you too.
  3. Make and serve 2 veggies every night and let everyone pick what they want. You can have some of both or one or the other, but giving choices means a better chance at it getting eaten.
  4. Cut up fruit and add to water to flavor it. Get the kids (and adults) used to the flavor, and watch them go for the real thing soon.
  5. Make (or buy) smoothies instead of shakes. With real fresh ingredients, kids won’t miss all the sugar filled ice cream and chocolate. And you’ll know they are getting a healthy dose of vitamins from the fruit/veggies.
  6. Instead of adding pie filling to waffles, pancakes and ice cream, add real fresh fruit.
  7. Make all snacks fruit or veggies. If you are really THAT hungry, you’ll at least try it.
  8. For children with texture issues, try offering the same food in several different textures. Juice, puree, dried, frozen and fresh all have different textures, and you never know, you may find 1 (or 2 or 3) that you’re kids really like.
  9. Puree veggies and add to soups sauces and dips. Veggies you never thought your kids would touch may just go down really smoothly in a cream-based soup, or used to dip their favorite chicken nuggets in.
  10. Let your kids pick a veggie or 2 from the store to try. If they pick it they will be more likely to at least try it.
  11. Also allowing them to help with the preparation of said veggie will help them take interest in trying it.
  12. Don’t underestimate the power of seasoning. Sometimes, all it takes is a shake of salt now to get my oldest to at least TRY a food. Try different variations of recipes too using fresh herbs and other seasoning to add flavor and entice kids (and adults) to eat more.

So there are 12 ways to help your kiddos eat more fruit and veggies. Some you have probably heard over and over. Hopefully a few were new to you and got you thinking. Will you be trying to eat more fruit and veggies in September???

12 Tips for Getting More Fruits and Veggies in Your Diet pin


Kimberly Cox, AKA “But Mom” is the voice behind The Adventures of “But Mom” a lifestyle and parenting blog which covers topics from Homeschooling to Mental Illness to Raising Special Needs children and lots of stuff in between, She is the mom of a child with a developmental delay, and another child who has dealt with minor medical problems. You can find her on Facebook, Twitter, and Instagram as well as her blog.


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19 Comments

  1. Janine Huldie

    I love fruit, so truly do appreciate ways and tips that I can get to eat more of my favorites daily. So thanks for the advice here 🙂 #happynowlinkup

    • Anne Marie D

      Kim has some AWESOME ideas that I can’t wait to try. Thanks for stopping by 🙂

    • Kimberly

      Hope you found some tips you loved ☺

  2. Katy @ Experienced Bad Mom

    I definitely need to try and get more veggies into my kids, well, at least my picky eater! These tips are very manageable and helpful, not crazy-hard at all. Thank you for sharing.

    • Anne Marie D

      Ahh the picky eaters! I have 2…1 that is really bad. I’m hoping some of these tips will help get them to try some things.

    • Kimberly

      My oldest has dealt with texture issues her whole life (all 4 years that is ). I find the more ways we prepare a food, we eventually find a way she will tolerate and even sometimes likes. Hang In there ☺

  3. storiesofourboys

    Excellent list. My biggest problem is laziness usually, but I was on the edge of my seat reading this thoroughly, which I can say for little else. And so agree with the smoothie idea!! love love love them!

    • Anne Marie D

      Laziness is a big part of my failure as well. It’s like, the veggies are there, but a handful of crackers is so much easier…

    • Kimberly

      Trust me, There are days when the prep work of produce gets to me too. However the more I offer them, the more success I’ve seen. I but frozen fruit or veggies a lot. I also give whole washed fruit and veggies when I’m really feeling lazy. Baby carrots, apples, bananas, and grapes are go to’s in this house.☺

  4. Holly

    I like these ideas; I’m always looking for ways to add more fruit and veggies to my kids’ plates. Lately they’ve been eating a banana or an orange with breakfast and that change up in the routine has been smooth sailing.

    • Anne Marie D

      If it wasn’t for bananas and apples I’m not sure my youngest would ever eat anything! They are his go to snack…now if only he felt that way about carrots or broccoli!

  5. playdatesparties

    Well congratulations to your brother! Weddings are such happy occasions. Our middle child is a picky eater, too. I’ve definitely had to hide vegetables in pasta sauce more than once. Love the idea of offering up the same fruit or vegetable in multiple textures. We might just have to try that.

    • Anne Marie D

      Thank you! It was pretty amazing 🙂 I love the idea of different textures and am going to be trying that one myself soon!

  6. Caryn

    Love the ideas. As you know, I’m a huge proponent of clean eating and adding fruits/veggies at all meals. I’m a big dipper – dip carrots into sunflower seed butter, cucumbers in flavored vinegars, etc.

    • Anne Marie D

      Mmmmmmm dip! I’m still working on getting my kids to even look at veggies…sigh

  7. Wendy

    Letting kids help pick the veggies can really motivate them to actually eat it! I remember letting my 3 year old pick a veggie every time we went shopping. Then came the day she picked an eggplant, because purple was her favorite color, of course! When I looked doubtful, she responded, “You know me, Mommy. I’m your girl who likes to try new things!” (no brainwashing going on there, right? 😉 ). How on earth do you fix an eggplant so that a 3 year old will eat it?? Here’s where I opted completely for taste over nutrition just so that she would not knock this veggie off her list permanently: I fried it. And it was just as good as I remembered my grandmother’s being! To this day, my now 20 year old is willing to try just about anything (and still likes eggplant!). 🙂

    • Anne Marie D

      I love this! I keep trying to have my kids look through all of my cookbooks to find something that they want to make, but they keep picking desserts LOL Maybe I do need to take them to the farmer’s market and have them pick some veggies to try.

  8. Kimberly

    Thanks for letting me guest post. Hopefully I had a few unique ideas. Congrats to your brother!!! ☺

    • Anne Marie D

      Thank you for helping me out! I love this post SO MUCH!

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