Add More Fruits and Vegetables

Why Eat?
Pregnant & breast-feeding Pregnant women need fruits
moms and children need and vegetables for:
fruits and vegetables for: • Healthy Blood Pressure for
• Healthy Eyes, Skin, Teeth, Mom & Normal Growth
and Gums, and for and Development for
Fighting Infections Baby’s Heart, Eyes, Ears,
and Limbs.
How Much to Eat?
• Make half your plate fruits and
vegetables!
• Buy fruits and vegetables— fresh,
frozen, and canned.
• Canned vegetables look for "low-
sodium" or "no-salt-added" on the
label.
• Canned fruit look for 100% fruit
juice or water instead of syrup.

Vegetable Group
• Carrots • Spinach
• Sweet • Cooked greens
potatoes • Squash
• Pumpkin • Tomatoes

Fruit Group

• Cantaloupe • Prunes
• Honeydew • Bananas
melon • Apricots
• Mangoes • Oranges
Make Fruits and Vegetables Fun!
Let kids help! Kids may try foods they avoided in the past if they
helped make them.

1. SMOOTHIE CREATIONS
Blend fat-free or low-fat yogurt or milk with fruit pieces and
crushed ice. Use fresh, frozen, or canned fruits. Try bananas,
berries, peaches, and/or pineapple. If you freeze the fruit first, you
can even skip the ice!

2. DIPPERS
Kids love to dip their foods.
Make a dip for veggies with yogurt and seasonings like garlic.
Dip with raw vegetables like broccoli, carrots, or cauliflower. Or
use fruit chunks with a yogurt and cinnamon or vanilla dip.

3. CATERPILLA
Put chunks of melon, apple, orange, and pear on skewers for a
fruity kabob. For a raw veggie, use vegetables like zucchini,
cucumber, squash, sweet peppers, or tomatoes.

4. PIZZAS
Set up a pizza-making station in the kitchen.
Use whole-wheat English muffins, bagels, or pita bread as the
crust. Have tomato sauce, low-fat cheese, and cut-up vegetables
for toppings. Let kids choose their favorites. Then pop the pizzas
into the oven to warm.

5. FRUITY PEANUT BUTTERFLY

Start with carrot sticks or celery for the body. Attach
wings made of apples slices with peanut butter and
decorate with grapes or dried fruit.
 Apple Raisin Grahams (Makes 2)
Ingredients:
1 tablespoon low fat cream cheese 1⁄4
cup raisins
1 cup finely chopped apple
Pinch of cinnamon
2 whole plain graham crackers (graham
cracker sheets)
Directions:
1. Wash hands with warm water and soap.
2. Wash apples before preparing.
3. Mix together cream cheese, raisins, apple and cinnamon in a small
bowl.
4. Put mixture on graham crackers.
5. Serve immediately.

Herbed Vegetables (Makes 6 servings)

Ingredients
1 can vegetables (any combination green or yellow beans, carrots, corn, mixed, etc.)
(16 ounce)
1/4 cup onion (chopped)
1/2 teaspoon Italian herbs
1 tablespoon margarine or butter
2 tablespoons water
Instructions
1. Drain and rinse vegetables
2. Cook onion, herbs, and garlic in the margarine/butter in a small pan until onion is soft.
3. Stir in the vegetables and water.
4. Cook and stir until heated through.
Cost
Per recipe: $1.24 Per serving: $0.21
 Vegetable Pasta
Makes: 4 Servings
Prep time: 20 minutes
Cook time: 1 hour 20 minutes

Ingredients
1⁄2 pound whole wheat pasta (cooked)
1 tablespoon vegetable oil
1 red onion
2 cloves garlic (peeled and minced)

2 carrots (diced)
1 medium zucchini (diced)
1 red bell pepper (cored and seeded and chopped)
1 tablespoon dried basil
1 can 14.5 ounce low-sodium diced tomatoes (including the liquid)
2 tablespoons low-sodium tomato paste
1⁄2 cup plain yogurt (or light or heavy cream)

Directions
1. To cook the pasta, fill a pot halfway with water. Bring it to a boil over high heat.
When it has boiled, add the pasta and cook until just tender about 12 minutes.
Drain the pasta and set aside.

2. While the pasta is cooking, cook the stroganoff: Put a skillet over medium heat
and when it is hot, add the oil. Add the onion, garlic, carrots, zucchini, pepper
and dried basil and cook until soft and golden, about 20 minutes.

3. Add the tomatoes and cook until the sauce comes together, about 20 minutes.
4. Put the yogurt and tomato paste in the bowl, stirring until smooth.

5. Turn the heat off and move the vegetables in the skillet to one side. Gradually
add the tomato paste mixture to the other side of the skillet, stirring all the while.
Turn the heat to low and cook about 5 minutes, until heated through.

6. Add the cooked pasta and stir until mixed.