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Some creative suggestions

There are some great ways to incorporate more vegies and fruit into meals and snacks for kids. In fact, in some instances, the little ones might not suspect what they’re eating is healthy! Take a look at these factsheets for some suggestions:


A few handy things to know

  • Whole vegetables or fruit are better rather than drinking fruit or vegetable juices. While juices may contain vitamins and minerals, they lack the fibre of whole vegies and fruit and are often high in sugar. It is recommended that children have limited fruit or veg juice and only drink it diluted. Water is best!
  • Fruit bars and fruit straps/leather are low in fibre, high in sugar and are bad for children’s teeth. They’re best saved for special occasions only!
  • Raw vegetables and fruit can be a choking hazard for little ones – it’s wise to supervise the kids when they’re eating these foods, just in case.

On those special occasions...

Often birthday parties – or holidays – involve plenty of 'sometimes' foods (foods that you should only eat sometimes!) that are high in fat and sugar. These foods are okay as an occasional treat but there are plenty of healthier options:

  • Fruit platters
  • Mini pizzas
  • Fresh berries
  • Finger sandwiches
  • Low-fat mini fruit muffins
  • Homemade popcorn
  • Melon slices
  • Frozen orange wedges
  • Hummus and pita bread
  • Cheese cubes and crackers

 Acknowledgement: NSW Ministry of Health Munch & Move program 2012