show them the way

eat fruits and veggies every day

  • There are significant health benefits to getting 7 to 11 portions of a variety of fruit and vegetables every day. One portion equals 3 ounces or 2/3 cup, which is about 2 broccoli spears, 4 heaped tablespoons of cooked kale, spinach, or green beans, 1 medium apple or banana, or 2 canned pear or peach halves.

    Here are some tips to make eating fruits and vegetables fun for your family…

  • Eat together. Let your child see you enjoying fruits and vegetables at meals and snacks.
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    Fix them together. Teach your child to tear lettuce or add veggie toppings to pizza.
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    Share the adventure. Try new fruits and vegetables together.
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    Take it with you. Show your child how whole fruit and vegetables are a great snack to eat from the park to the shopping mall. Put apples, oranges, bananas, string beans, sugar snap peas, celery, or carrots in your bag for quick snacks.

Fresh snacks on the go
Mom and Son Serving Up Veggies

some of our favorite tips

  • Fresh, frozen, and canned fruits and vegetables are all smart choices.
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    Frozen vegetables have as many vitamins and minerals as fresh. Choose packages that contain vegetables — and nothing else — no added fat, salt, or sugars.
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    Buy canned fruits that are packed in “100% juice” or water.

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    Rinse canned beans and vegetables with cold water to make them lower in salt.
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    Look for canned vegetables that say “No added salt” on the front of the can. Buy them when they go on sale.
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    Cut cooked vegetables or ripe fruits into small pieces so they are easy for your child to eat.

need new recipes?

Check out Michigan Harvest of the Month™

they learn from watching you

My 3-year-old picks up on so much. She loves to copy what I do. Sometimes she will ask for a food she saw me eat. And I didn’t even know she was watching me! So, I try to eat fruits and vegetables. That way she’ll want them too.

As a mom, it’s my job to make sure my family gets the foods they need every day – like milk. That’s why I serve fat-free or low-fat (1%) milk to my kids. I also keep low-fat or fat-free yogurt and cheese in the house for healthy snacks. This helps my kids eat better, develop healthy habits, and grow strong.

My doctor told me that kids learn eating habits when they are young. I want my child to learn to eat fruits and vegetables so she’ll be healthy. It makes me feel good that I’m teaching her something she’ll use for life.


Set specific activity times
Determine time slots throughout the week when the whole family is available. Devote a few of these times to physical activity. Try doing something active after dinner or begin the weekend with a Saturday morning walk.

Plan ahead and track your progress
Write your activity plans on a family calendar. Let the kids help in planning the activities. Allow them to check it off after completing each activity.

Build new skills
Enroll the kids in classes they might enjoy such as gymnastics, dance, or tennis. Help them practice. This will keep things fun and interesting, and introduce new skills!

Use what is available
Plan activities that require little or no equipment or facilities. Examples include walking, jogging, jumping rope, playing tag, and dancing. Find out what programs your community recreation center offers for free or minimal charge.

Include work around the house
Involve the kids in yard work and other active chores around the house. Have them help you with raking, weeding, planting, or vacuuming.

Plan for all weather conditions
Choose some activities that do not depend on the weather conditions. Try mall walking, indoor swimming, or active video games. Enjoy outdoor activities as a bonus whenever the weather is nice.

Family playing soccer

go out and play

You know kids need physical activity to grow up strong and healthy. From sleeping better to getting better grades, being active helps in so many ways. And, when you move with your kids, you get the benefits, too.

What’s your move?

Get all of Michigan’s Fresh Coast flavors. Bring the kids and take a market tour, taste some samples, get delicious recipe ideas, meet the farmers who grow your food and put Michigan’s best on your table.

Get connected with support and inspiration for seasonal meals and recipes, resources, and conversations about food.

Our practical, healthy and tasty recipes provide easy, inexpensive meal and side-dish ideas for you and your family to enjoy.


Need help buying nutritious food for a better diet? Check out the Michigan Food Assistance Program.

WIC is the Women, Infants and Children Supplemental Nutrition Program. It is a health and nutrition program. Women who are pregnant (or were recently pregnant), and children up to age 5 that qualify for WIC benefits get healthy foods, education, and referrals to other services.

Find a farmers market near you and explore additional resources on the Michigan Farmers Market Association’s webpage.

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