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5+ A Day

Practical Tips

How to Get 5+ A Day Every Day

Our practical tips will provide some great ideas on how to incorporate 5+ A Day into every snack and meal.

Breakfast Ideas

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Lunch Ideas

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Dinner Ideas

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Dessert Ideas

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Snack Ideas

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Lunchbox Ideas

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Tips for parents

Tips for parents

Finding creative ways to encourage your children to eat and enjoy fruit and vegetables can be fun for the entire family:

  • Let children choose which fruit and vegetables to serve and how to incorporate them into their favourite meals
  • Eat lots of fruit and vegetables yourself. Children will model their eating habits on what they see you eat
  • Breakfast is an important meal of the day. Try adding sliced banana, grated apple or pear to porridge or cereal. Peaches, berries and kiwifruit add great variety when in season
  • Serve fruit and vegetables at every meal. You can add grated or cut vegetables into entrees, side dishes, pizzas and soups
  • Keep trying: For some foods, it may take multiple times before a child acquires a taste for it
  • Don’t force children to eat things – this will create negative associations and discourage them from trying again in the future
  • Don’t reward your children with food
  • Keep a bowl of fresh fruit on the counter. Refrigerate cut up fruit and vegetables in small bags for easy snacks on the run
  • Try feeding different textures of fruit and vegetables to your child. Some children prefer smooth food, whereas others like lumpy, and some children like crisp foods, but others like soft
  • Offer new fruit and vegetables in combination with old favourites to show your child a variety of smells, textures and colours
  • Kids are turned off to trying new foods if the smell, flavour, or colour is not appealing to them. It may be more appealing to a child if fruit or vegetables are served raw
  • Involve your child in shopping for fruit and vegetables and encourage them to select something new or unusual for the family to try
  • Raise children’s interest in fruit and vegetables by growing some in your garden (or in pots). Strawberries and carrots are favourites and are easy to grow
  • Try freezing pieces of bananas and grapes for a summer treat
  • A family of four can purchase a week’s worth of fruit and vegetables for as little as 28 cents a serving**