Vegetables and fruit are full of vitamins, minerals, and fibre that are important for good health. When you are picking which vegetables and fruit to eat, aim for a rainbow of colours. Explore different colours, textures, and flavours that vegetables and fruit offer.
Breakfast |
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Lunch |
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Dinner |
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Snacks |
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During sports |
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It is great when children are open to trying new foods, but when they say no, it can be frustrating and can create a stressful mealtime. When it comes to eating vegetables and fruit, role modelling makes a difference. Eating with parents, siblings, or peers who are enjoying new foods can really help. There are many suggestions for creating interest in trying new foods, and for having healthier and more enjoyable family meals.
Cook together |
Children can wash fruit and vegetables, tear lettuce, peel or grate vegetables. Every child is different, here are some tips to guide age appropriate kitchen tasks. |
Eat together |
Children will want to try new vegetables and fruit if they see others eating them. Children need to see a new food many times before they will eat it, so don't give up. When it comes to eating vegetables and fruit, you are your child's role model. When you make healthy food choices for yourself, you are having a positive influence. If mealtimes are a struggle, visit UnlockFood.ca for answers to commonly asked questions by parents in this situation. You can also find more information about how to say goodbye to picky eating. |
Plan together |
Learn about the Kids Recipe Challenge for healthy, kid-approved recipes. Let children help pick one or more of the family meals or suggest lunch ideas for school. Talk about ways to include vegetables and fruit in all meals. |
Have fun and create together |
Have fun finding ways to be creative with vegetables and fruit. Try these tips:
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Learn together |
Play games and do activities together to learn about fruits and vegetables. Try these tips:
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Explore together |
Go on a field trip! Take an adventure to the pumpkin patch, a corn maze or your local farmers market. Even a grocery store in a different neighbourhood might have new vegetables and fruit to learn about. See what your family can explore together. |
Garden together |
Plant a garden and watch it grow! Good starter vegetables are carrots, cucumbers, green beans, lettuce, tomatoes, peppers, zucchini, radishes, peas and onions. If you don't have space for a garden, try growing plants in containers or join a community garden. |
Storing vegetables and fruit the right way will keep them fresh and safe to eat. Some vegetables and fruit need to be stored in the refrigerator, others need to ripen before being placed in the refrigerator, and others are best stored at room temperature, or in a cool dry place. Try these tips on storing your favourite vegetables and fruit:
Store in refrigerator |
Most vegetables and fruit can be put in the fridge right away, but be sure to keep away from raw meats, poultry, and fish. |
Ripen on the counter first and then refrigerate |
Apricots, papaya, avocados, peaches, kiwi fruit, pears, mangoes, plums, melons, tomatoes, and nectarines. |
Store at room temperature |
Bananas, citrus fruit, garlic, onions, potatoes, pumpkins, rutabagas, sweet potatoes, squash, eggplant can be kept at room temperature. |
Freezer |
Frozen vegetables and fruit can be kept for up to one year. |
Cupboards |
Date canned goods at purchase and consume them within 1 to 2 years or before their "use by" date if applicable. This term indicates how long the food will be at its best quality as decided by the manufacturer. Cans that are not damaged and have been stored properly will still be safe to eat after this date. |