I n this action plan, try planning meals by choosing your fruits and vegetables first. You can always add meat or cheese as a flavoring. While it may seem almost impossible to please everyone with the same recipe, plan to make one meal for everyone. Encourage your child to try at least one bite of a new food. Then, let your child choose. Be a great role model by cooking and preparing new recipes. Show how food can be an adventure for the whole family. 

When planning your meals, keep these ideas in mind. Then check out Health eKitchen for some recipes or come up with your own. Click on each of the recipe titles in the meal suggestions below to see some of Health eKitchen's best recipes.

1.  Make a tasty fruit smoothie
For dessert, blend strawberries, blueberries, or raspberries with frozen bananas with milk for a delicious frozen fruit smoothie.

Meal suggestion: Fruity Milk Smoothie

Plan your own: _______________________________________  

2. Expand the flavor of your casseroles and favorite oven dishes
Mix vegetables such as sauteed onions, peas, pinto beans, or tomatoes into your favorite oven dish for that extra flavor.

Meal suggestion:  Add a can of drained pinto beans to Stuffed Bell Peppers 

Plan your own: _______________________________________  

5. Salad bars aren’t just for salads 
Try eating sliced fruit from the salad bar as your dessert when dining out. This will help you avoid any baked desserts that are high in calories.

Meal suggestion: Berry Banana Fruit Salad

Plan your own: _______________________________________

6. Stir-fry your veggies!
Try something new! Stir-fry your veggies — like broccoli, carrots, sugar snap peas, mushrooms, or green beans — and serve them over cauliflower rice.

Meal suggestion: Cauliflower Rice

Plan your own : _______________________________________

7. Add them to sandwiches

Whether it is a sandwich or wrap, vegetables make great additions to both. Add sliced tomatoes, romaine lettuce, or avocado for extra flavor. Or try a new recipe.

Meal suggestion: Baked Falafel

Plan your own: _______________________________________

8. Be creative with baked goods

Add apples, bananas, blueberries, or pears to your favorite muffin or cookie recipe for a treat.

Meal suggestion: Carrot Cake Cookies

Plan your own: ______________________________________

9.   Liven up an omelet 
Boost the color and flavor of your morning omelet with vegetables. Simply chop, sauté, and add them to the egg as it cooks. Try combining different vegetables, such as mushrooms, spinach, onions, or bell peppers.

Meal suggestion: Mug Omelet

Plan your own: _______________________________________   

10. Use a grill 
Use either an indoor or outdoor grill to cook vegetables and fruits. Try grilling mushrooms, carrots, peppers, or potatoes on a kabob skewer. Brush with oil to keep them from drying out. Grilling fruits like peaches, pineapple, or mangos adds great flavor to a meal.

Meal suggestion: Vegetable Kabobs and a side of Cuban Black Beans and Rice

Plan your own: _______________________________________