How to Sneak Vegetables and Healthy Snacks

into the Diet

Why is it Important?

• Increases – Vitamin A,C, D and B’s– Calcium, Selenium, and

Iron– Fiber– Omega-3 and Omega-6

• Decreases – Saturated fats– Trans fats– Cholesterol– Sodium (salt)– Added sugars

Why is it Important?

• Decreases risk of:– Obesity– Hypertension– Coronary Heart

Disease– Diabetes– Cancer

Why Don’t People Eat Healthier Foods like

Fruits and Vegetables?

• Have not been exposed to them

• Do not know how to prepare them

• Color• Texture• Flavor• Smell

How Much Should I Eat?

• Choose this many servings from these food groups to have 1,600 to 2,000 calories a day:– 8 starches– 2 milks– 4 vegetables– 4 to 6 ounces meat and

meat substitutes– 3 fruits– up to 4 fats

What is a Serving?

• Carbohydrates or Starch

What is a Serving?

• Vegetables

What is a Serving?

• Fruits

What is a Serving?

• Milk or Dairy

What is a Serving?

• Meat or meat substitutes

What is a Serving?

• Fats and Sweets

How to Increase Healthy Foods in the Diet

• Hide them in foods– Purée – Chop– Liquefy

• Make them visually appealing

• Add them to familiar foods

• Make them fun to eat

How to Hide Foods in the Diet

• Purée Food:– Chop solid food into

smaller pieces – Place in food

processor or blender– Add liquid – Purée

Purée Foods

Add veggies to any dish:• Try to add veggies that are the

same color as the dish – Cauliflower in mashed

potatoes

• Mix sweeter veggies with sweet dishes– Carrots in tomato soup

• Add to thicken food – Potatoes in sauces and chili’s

• Add to pasta sauce, or pizza sauce

• Add sweet potatoes in macaroni and cheese

Purée Foods

Add fruits to any dish:• Add puréed berries over

ice cream• Add to smoothies or milk

shakes• Put in yogurt for extra

flavor• Add to muffin or pancake

batters• Use apple sauce instead

of eggs/butter in baking

How to Hide Foods in the Diet

• Chop Food:– Trim the stem and

peel if necessary– With a rocking motion,

with tip of knife on cutting board, slice down through the vegetables

– Or use an electric or hand held chopper

Chopped Foods

Add veggies to any dish:

• Try carrots in chili• Add squash to salsa• Put onions in hamburger

meat• Mix veggies in omelets• Mix corn in refried bean

dip

Chopped Foods

Add fruits to any dish:• Make a tangy fruit salsa• Add to cereal or oatmeal• Put bananas on peanut

butter sandwiches• Add dried berries and

nuts over salads• Add to bread mixes,

muffins, or pancakes

How to Hide Foods in the Diet

• Liquefy Foods:– Peel or cut as

necessary– Use hand juicer,

blender, or electric juicer

– Strain any pulp from mixture

Liquefy Foods

Add veggies to any dish:

• Mix carrot juice in orange juice

• Instead of water add tomato or any other veggie juice to soups and stews

• Drink vegetable juice instead of fruit juice

Liquefy Foods

Add fruits to any dish:• Squirt citrus juice over

salads• Add to muffin or cake

mix• Mix with frozen fruit

and yogurt for a smoothie

How to make them Visually Appealing

• Mix a variety of fruits or vegetables together to bring out the color

• Cut each kind in a different shape: cubes, slices, wedges etc.

• Have a variety of textures.

Add them to Familiar Foods

• Add vegetables to cheese or bean dip

• Add frozen vegetables when making rice

• Make a noodle salad with fresh vegetables

• Instead of plain ranch dip, add chopped vegetables

• Add wheat bran and blueberries to pancake mix

Make them Fun to Eat

• Have the husband and kids help prepare them. – Men love to grill, so have them grill some peppers,

squash, pineapple, or watermelon for a nice variety with your meal

Make them Fun to Eat

– Kids love hands on activities, so why not have them make banana caterpillars, apple ladybugs, or have them pick out what kinds of fruit they want in a fruit salad

– If they make it and pick the ingredients they are more likely to eat it

Make them Fun to Eat

• Fondue is always fun and can add a variety of fruits and veggies to your diet

• Make home made granola that can be added to yogurt

• Make chocolate covered frozen bananas or caramel apples

• Make mini individual pizzas and let them choose what veggies they want on them

Easy Recipes

Chipotle Ranch Salad– 3/4 cup ranch dressing– 1/8 teaspoon ground

chipotle– 2 cans red beans– 1 can corn – 1 large tomato chopped– 3 cups lettuce– Tortilla strips for garnish

• This recipe is great as a quick lunch. Try without the lettuce and use tortilla chips instead of strips, it makes a great dip!– Mix all but the tortilla strips

together in a large bowl. – Add tortilla strips on top of

salad

Easy RecipesHomemade Granola

– 2 ½ cups old fashioned rolled oats

– 1 cup shredded coconut– ½ cup unsweetened wheat

germ– ½ cup chopped nuts

(peanuts, walnuts, almonds)

– ½ cup sesame seeds– ½ cup honey– ¼ cup sunflower oil– 1 teaspoon cinnamon– ½ cup raisins– ½ cup cran-raisins

• This is a great snack the kids can help make.– Mix all ingredients, but the

raisins and cran-raisins, together in a large bowl

– Bake at 300° for 45 minutes, stir every 15 minutes

– Remove from the oven and stir in the dried fruit. Allow to cool in pan, stirring every 15 minutes

– Store in air tight container

Easy Recipes Spaghetti Sauce

– 1 lbs. ground beef– 1 cup chopped onions– 1 teaspoon minced garlic– 2 cans peeled plum

tomatoes– 1 can tomato paste– 1 teaspoon: oregano, basil,

sugar and salt– ½ teaspoon pepper– 1 cup puréed broccoli

• Add this to your favorite pasta for a quick dinner– Cook beef until fully cooked

in large sauce pan with onions and garlic on med-high heat

– Add tomatoes, paste, broccoli and seasonings, lower heat.

– Simmer for 15 minutes