Does your family eat enough fruits and vegetables? If your answer is yes, then give yourself a pat on the back.

However, most families do not get the recommended daily dose. The problem with that is fruits and vegetables contain many essential nutrients that are under consumed, such as potassium, fiber, vitamin C and folate. To get your family to eat more fruits and vegetables, read the tips below. For additional tips and recipe ideas, contact your Hy-Vee dietitian!

1. Try something new. Make it an exciting event each week. Feature a new fruit or vegetable. Allow your family to be involved in the selection process at the grocery store, as well as preparing the new item.

2. Put your kids in charge. Nothing excites children more than allowing them to be in charge of something, and it may even help them to eat healthier! Ask them to help with stirring, measuring ingredients or breaking apart vegetables.

3. Blend into a frosty treat. Smoothies are a perfect opportunity to add more fruits and vegetables to your diet. Blend yogurt, frozen fruit of your choice and spinach together and you’ve got a tasty drink that is also healthy and fiber-filled!

4. Disguise them. Next time you make mashed potatoes, steam up some cauliflower and mash it right into the potatoes. Puree vegetables into soups or grate carrots and apples and mix into muffins.

5. Be a good role model. As head of the household, you are your family’s biggest role model. If you are eating fruits and vegetables, your habits may carry onto the rest of the family. Also, if you do not like a particular food, still allow the other members of the family try it. You may be surprised at the foods they decide they like!

Get creative. There are many ways to sneak fruits and vegetables in your family’s favorite dishes.

Raspberry Chipotle Chicken with Lime

All you need

•1 Tbsp canola oil

•½ tsp salt

•½ tsp ground pepper, divided

•1 pound boneless, skinless chicken thighs

•1 cup chopped onion, about half a large onion

•¼ cup fresh lime juice

•½ tsp grated lime peel – from half a lime

•3 Tbsp sugar

•1 Tbsp canned chipotle chillies and adobo sauce, chopped

•2 cups frozen raspberries

•¼ cup cilantro

All you do

1. In a large skillet, heat oil over medium-high heat. Sprinkle chicken with ¼ teaspoon salt and ¼ teaspoon pepper. Add half of chicken to pan. Sear until golden and meat releases from pan- about 5 minutes – flip and cook until golden – about 3 minutes. Remove to plate and keep warm. Repeat with remaining chicken.

2. Turn heat down to medium; add onion to pan and cook until golden, but not brown about 5 minutes. Add lime juice, lime peel, sugar, chilies and raspberries. Bring to a boil and cook about 3 minutes until sauce thickens.

3. Add chicken back to pan; cook about 2 minutes until done (chicken reaches an internal temperature of 165 degrees), turning chicken to coat with sauce. Sprinkle with cilantro.

Source: Produce for Kids

The information is not intended as medical advice. Please consult a medical professional for individual advice.