1. Hello again from the Fit Families Make Every Bite Count Challenge. This 30-day challenge is a
fun and non-competitive way to help your child develop a healthy lifestyle by eating more fruits
and veggies!
Having your child increase his/her fruit and vegetable consumption will help them develop good
habits which will benefit them later on in life. However, we understand that it is difficult for
them to start getting their recommended amounts if they dislike one or the other. Here are some
tips to help them eat more fruits and veggies:
 Be the role model. Avoid making faces or saying “I don’t like fruits and veggies” to your
child. Set a good example by eating vegetables for meals and snacks.
 Baby steps, instead of forcing them to eat their recommended amount right away,
increase their intake using the individual goal you set last week.
 Always have fruits readily available at home for your child to snack on.
 When trying a new fruit or vegetable, have your child help you prepare it.
 Use cut-up vegetables as part of afternoon snacks.
 Children often prefer foods served separately. So, rather than mixed vegetables, try
serving two vegetables separately.
 Add mashed up vegetables to sauces (ex: cauliflower macaroni and cheese).
 Make fun smoothies.
Remember, making a lifestyle change may not be easy, but it will have tremendous health
benefit in your child’s life later on. Good luck and we’ll check in next week!
Recipe of the week: “Cauliflower Popcorn”
Directions:
1. Cut up 3 cups of cauliflower florets
2. Add 2 tbsp. olive oil and ¼ tsp pepper.
3. Roast at 450 degrees for 20 minutes or until lightly browned.
4. Stir once or twice.
5. Sprinkle with 2 tablespoons grated Parmesan cheese.