Eat Your Fruits and Veggies
A few weeks ago, to kick off the new year, I wrote about solutions. Instead of resolutions, let’s identify a problem we want to solve, and come up with solutions.
Today I present a problem. A big problem. A widespread problem. You may even have this problem in your home (I know I do.) Hold on to your hats: Only 7% of high school students met the daily goal for fruit consumption. Even more shocking: Only 2% met the goal for vegetable consumption.
The issue is important because patterns set in youth can affect later life, when adequate fruit and vegetable intake can cut the risk of heart disease, type 2 diabetes, some cancers, and obesity.
-Elizabeth Clooney, Morning Rounds
We could wring our hands, pour a glass of wine, crawl under the covers, and lament “what this world is coming to.” Or we can work to solve the problem. Now, I happen to run a cooking school for kids, so I am in a position to reach a fair number of kids, and by extension, their parents. What about you? You probably can’t come up with a bodacious solution to solve this problem in our country. But what can you do to solve it in your own home? In your own bubble? So glad you asked! Here are some solutions we can suggest — choose the ones that work for you, and share with us any ideas we don’t cover.
MAKE IT EASY: When I realized that my teenage boys were not getting enough produce, I started putting out sliced fruit in the morning. They like kiwis, apples and tangerines. Sometimes I just don’t have a few minutes to spare to slice up fruit. If that sounds familiar, keep blueberries, raspberries and grapes in the refrigerator, and put out a bowl or plate each morning.
MAKE IT FUN: At dinner time, if our meal isn’t full of veggies (chili, burgers and oven fries), I put out carrot ribbons. This is so easy to do — simply use a peeler to make ribbons. The boys scarf them down, and use them to make “lizard tongues.” You can also add balsamic dressing and make this a salad, but my guys love to eat it with their hands, so no dressing! Another fun way to serve veggies is to make zoodles out of zucchinis. (Get a zoodler or spiralizer.) You can saute the zoodles or serve them raw with dressing (salad) or tomato sauce (spaghetti).
MAKE IT ZESTY: Another family favorite is quick-sauteed snap peas with spicy garlic oil and flaky salt. These are similar to what we have gotten as an appetizer in a Japanese restaurant. Easy to make, and gone in seconds.
MAKE IT PERSONAL: In our classes, we often prepare “signature dishes.” This means that we give the students the opportunity to make the dish their own. A perfect example is guacamole. Some people like their guacamole with a little lime and salt, and nothing else. Others fill it with tomatoes, onions, and cilantro. Put the ingredients out — whether for guacamole, salsa, or salad — and let everyone make their own signature dish.
ADD A DIP: My kids aren’t big fans of sauces, but I know lots of kids who are. Hummus, ranch dressing, spicy peanut sauce go a long way to getting kids (and adults) to gobble up their veggies.
GROW YOUR OWN: Kids are fascinated by where their food comes from and how it grows. When my younger son was about 6, I was frustrated that the broccoli I planted wasn’t producing. The plant was big, but there were no florets. Turns out that he and a neighbor friend would sit in the garden and eat the broccoli right from the plant!
BRING IT WITH YOU: When we travel, I always make sure to bring sliced apples (no one in my family likes to eat whole apples; of course, that would be easier to bring!), easy-peel tangerines, carrot ribbons, or dried fruit (not as nutritious as fresh fruit, but a good gate-way, and alternative to chips and pretzels.)
SHARE THE LOVE: Someday in the near future, we will be able to host and attend parties again. When that day comes, bring a fruit or veggie platter instead of cookies or cupcakes. My kids groan when they see what I’m bringing to their class parties, but I always come home with an empty plate! When my kids have friends from their pod over, I try to make sure to put some easy-to-eat produce in front of them. Sure enough, empty plates.
I think, so often we just grab what’s easy and in our line of sight. If you keep the chips and cookies in cupboard, and put the fruits and veggies on the counter or table, you’ll be amazed at how much more gets eaten. This goes for the adults in the house, too!
What are your solutions?
