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Learn more about your fruits and veggies

Veggies

Greens

Leafy greens come in many forms: lettuces like green leaf, red leaf, butter and romaine, and the dark green cousins like spinach, arugula and kale. Pack your family’s meals with the most punch by cooking with dark leafy greens.

Get your kids some greens!

Leafy greens are great for a cool, crunchy salad, but they may not be as appealing to your kiddos. Consider some of these ideas for making greens kid-friendly:

  • Chop them up fine and toss into soup
  • Make kale chips – a great substitute for potato chips
  • Let your kids pick the toppings and low-fat dressings for their salad

Did you know?

Lettuce is a member of the sunflower family!

Green super power - STRONG BONES

Greens are full of vitamin K which keeps your teeth and bones strong.

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Berries

Berries

Berries come in plenty of sweet, tasty varieties: Blueberries, strawberries, blackberries, raspberries, cranberries…even things like passion fruit, kiwifruit and tomatoes. Though small in size, berries pack big benefits for kids. They’re a low-calorie, sweet treat that’s full of fiber and powerful disease-fighters.

Berry delicious!

Grab ‘em by the handful—berries are perfect for snacking! Those cute little cherry or grape tomatoes make great grab ‘n go treats for kids too. Or make a dessert everybody will love, with fewer calories and less sugar than other sweet-tooth choices.

Did you know?

A tomato is really a fruit because it has seeds!

Berries super power - SUPER VISION

Berries help protect against eye problems. Some even can improve your nighttime vision.

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Tropical and exotic fruit

Tropical & exotic fruit

Who doesn't love tropical and exotic fruits? They come in a whole jungle's worth of colors, flavors and textures. Bananas, mangoes, papayas, pineapples and watermelon are popular favorites. Go even more exotic by introducing your kids to dates, lychees, persimmon, avocado, guava, kiwi, passion fruit, prickly pear or pomegranate…the list goes on and on.

Totally tropical, totally tasty

The good news is that kids naturally love fruit, and it's the perfect sweet-tooth-satisfying snack. Slice it up over cereal or oatmeal, pack some for lunch, or make any meal special by adding a festive fruit kabob! It’s an easy way to pack color onto your plate year 'round.

Did you know?

You can ripen a banana quickly by putting it in a brown paper bag with an apple or tomato.

Super tropical power - POTASSIUM POWER

Tropical fruits are full of potassium, a mineral that is essential for your body. It powers your nerves, heart, digestive system and more!

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Core and stone fruit

Core & stone fruit

There may be some truth to the old saying about an apple a day—core and stone fruits serve up a lot of good-for-you benefits, and may help in many ways. Core fruits – also known as pome fruits – are fleshy fruits like apples and pears that have a central core containing the seeds. In the same general family, you’ll find stone fruits – those with one big seed, or pit. Examples of stone fruit include nectarines, apricots, peaches, cherries and plums.

Delicious to the core

Core and stone fruits are some of the easiest fruits to get kids to enjoy. They’re perfect for a snack or lunchbox. With softer fruits like peaches and pears, pack them in an individual hard container or wrap them in a couple paper towels so they don’t get squished. For younger children or kids with braces, cut hard fruits into bite-sized pieces and toss them with a bit of lemon juice to keep them from turning brown.

Did you know?

Fruit doesn’t have to be sweet. Olives are considered a stone fruit, too.

Super core power - DISEASE DESTROYER

Core and stone fruits pack a big punch in fighting diseases. They can protect you against cancer, asthma, Alzheimer’s, diabetes and more.

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Squash

Squash

Not only is squash great for your family’s health, but it can be incorporated into a ton of delicious dishes your family will love. Winter squash – like pumpkins, acorn squash, butternut squash and spaghetti squash – is harvested in the fall and goes great in hearty dishes. Summer squash – like yellow crookneck, pattypan, and zucchini – is harvested in summer and is tasty roasted or on the grill.

Decorating with winter squash can be a great way to introduce your kids to these veggies—they make a pretty centerpiece for your table with all their unusual shapes, colors and textures. Then try cooking a few different kinds and kids will see they’re fun to eat too. They’re still not buying it? Try pureeing some cooked squash and adding it to mac ‘n cheese, taco meat or quesadillas. It boosts flavor and nutrition, and your kids won’t even know they’re eating it!

Did you know?

Squash is one of the oldest crops in the world. It has been grown for 10,000 years!

Super squash power - STRONG SKIN

Squash, like other richly colored vegetables, is a great source of carotene which keeps your eyes and skin healthy.

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Cruciferous veggies

Cruciferous veggies

Although these vegetables are in the “mustard” family, they don’t taste anything like the stuff you put on a hot dog! And even if you’ve never heard the term “cruciferous” before, you’ve definitely heard of and enjoyed these veggies. Cruciferous veggies include broccoli, cauliflower, kale, bok choy, Brussels sprouts, cabbage, radish and more. Whether raw or cooked, kids should eat several servings per week of cruciferous vegetables.

Cruciferous crunch

Cheese sauce is a common go-to for getting kids to eat these veggies, but make sure you’re not drowning the benefits with too much sauce! Instead, try adding some zip while still letting your kids enjoy the great flavor. Kids also love dipping, so you can easily turn broccoli, cauliflower and Brussels sprouts into delicious dunkers by serving them alongside things like:

  • Guacamole
  • Hummus
  • Spaghetti/marinara sauce
  • A squeeze of lemon or lime
  • A shake of low-sodium seasoning

Did you know?

The word broccoli comes from the Italian word 'brocco' meaning arm or branch.

Super cruciferous power - CRUNCH OUT CANCER

Cruciferous veggies like broccoli and cauliflower may help lower the risk of cancer.

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