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Enjoy vegetables and fruit with every meal! Think about what meals you currently provide to your family and how you can add vegetables or fruit to these meals. For instance, you can add:

  • Onions, canned mushrooms or peppers to spaghetti sauce or have a tossed salad on the side.
  • Sliced banana or fresh or frozen berries to cereal.
  • Some lettuce, tomato, peppers, avocado or cucumber to sandwiches or have sliced veggies on the side.
  • Leftover veggies to soups, salads or casseroles instead of throwing them out.


  • Try preparing vegetables in different ways - raw, baked and steamed.
  • Wash and chop vegetables ahead of time for tomorrow night's dinner and store in a closed container in your refrigerator.
  • Cook extra supper to have leftovers the next day.
  • Round out meals with fresh or canned fruit.

Enjoy Veggies & Fruit with every meal and snack!

hen buying canned and frozen vegetables and fruit,  choose options that have little or no added fat, sugar or salt.

Enjoying Breakfast: Start the Habit Earlyfrom Raising Our Healthy Kids.

Make Meals Happen: Involve Family Members in Meal Planning from Raising Our Healthy Kids.
Build a healthy meal: use the Eat Well Plate Picky Eaters, Eastern Health Feeding your Child, Eastern Health

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Family meals can be an opportunity to provide positive role modeling and allow you to lead by example.

Updated Jun 18, 2020