Make every breakfast, lunch and dinner a winner with the kid-friendly tips below.


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


  • Choose 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.


  • Use vegetables as pizza toppings. Try broccoli, spinach, green peppers, tomatoes, mushrooms and zucchini. Choose a whole wheat pizza crust or one made from cauliflower!
  • 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.


  • Prepare easy-to-grab fruits and veggies at the beginning of the week. Try cherry tomatoes, carrots, cucumbers, sliced peppers, strawberries, blueberries and more.
  • Go nuts! Nuts are a great source of protein and give you that much-needed afternoon energy boost. Try walnuts, almonds, pistachios, cashews… the options are endless!
  • Try these delicious snack recipes too.