Hawai‘i 5210 Let's Go!

Five - Fruits & Vegetables


Get Started!

  • More matters.  Fill half your plate with fruits and veggies.
  • Start by making small changes.
  • Encourage your family to eat fruits and vegetables. Kids who are served fruits and veggies and see other family members eating fruits and veggies, will eat more.
  • Try a Bit: Offer fruits, roots and veggies and encourage everyone to try a few bites. It can take 7 to 10 tries to like a new food.

Eat a rainbow!

  • Colorful vegetables, including root veggies like sweet potato, are fun and tasty.
  • Fruits and vegetables can be fresh, frozen, or canned. They're all good for you and your family. Buy and serve fruits canned in their own juice, not in sweetened syrup.
  • Try adding these foods/vegetables, such as zucchini, to chili, stew and spaghetti sauces. Some kids are more likely to eat these if they are chopped small.
  • Help your kids to create their own garden and grow their own food. Learn more.
  • Have fruits and vegetables within easy reach.
  • Root vegetables including taro, poi and sweet potatoes are part of a healthy diet. Try steamed sweet potato slices for a snack.
  • Encourage your family to eat 3 regular meals a day. 
  • Try to eat at least one meal a day with your family.
  • Turn off the TV while you eat.
  • Try to serve a fruit or vegetable at every meal and snack.
  • Get your kids involved in planning and preparing meals and snacks.

Yummy Snacks!

  • Pineapple and mango chunks
  • Apples slices, apple sauce, orange slices
  • Frozen grapes
  • Bananas. Roll them in low fat yogurt and top with granola or other crushed cereal
  • Fresh or frozen strawberries, blueberries, or raspberries
  • Raisins or dried cranberries with some nuts
  • Ants on a log: Celery sticks with peanut or almond butter and topped with raisins or nuts
  • Baby carrots, cucumbers or sliced sweet peppers with low fat dip