A healthy body means a healthy mind. Whether they’re in the cafeteria at school or the kitchen at home, be sure your children fill half their plate with fruits and vegetables at every meal. 


Breakfast gives kids energy in the morning, helping them learn and focus more during school.

  • Mix up a breakfast smoothie made with low fat milk, frozen strawberries and a banana.
  • Make a habit of adding fruit to your morning oatmeal, ready-to-eat cereal, yogurt or toaster waffle.
  • Stuff an omelet with vegetables like peppers, mushrooms, tomatoes or onions. Add low fat sharp cheddar cheese, too.


Whether it’s hot lunch or cold lunch, every meal should be built with nutrition in mind.

  • Pack crunchy vegetables instead of chips, and use a low fat salad dressing for dipping.
  • Sandwich in fruits and vegetables. Add some pizzazz to sandwiches with sliced pineapples, apples, peppers, cucumbers or tomatoes as fillings.
  • Make a veggie wrap with roasted vegetables and low fat cheese rolled in a whole-wheat tortilla.


When it’s dinnertime, let your kids pitch in in the kitchen. They’ll be more interested in eating something they were involved in preparing. Plus, they’ll gain important nutritional knowledge in the process.

  • Use vegetables as pizza toppings. Try broccoli, spinach, green peppers, tomatoes, mushrooms and zucchini.
  • Grill colorful vegetable kabobs packed with tomatoes, green and red peppers, mushrooms and onions.
  • Add grated, shredded or chopped vegetables such as zucchini, spinach and carrots to lasagna, meat loaf, mashed potatoes, pasta sauce and rice dishes.