Every Bite Counts

• They are a great source of vitamins and minerals that support growth and healing, energy levels, as well as your immune system
• They contain fiber, which can help your digestive system, support healthy blood sugar levels, and help keep you satisfied until your next meal
• They can help reduce your risk of heart disease, stroke, and some types of cancer
• They taste great, and there are so many options for adding them to your meals and snacks

• It’s not as difficult as you think! We’re lucky in Alaska, as we have fresh, canned, and frozen options, as well as greens and berries from the land
• Find fruits and vegetables in the produce section, frozen foods, and in the canned and pantry food aisles. Remember, canned and frozen fruits and vegetables last much longer than fresh
• Buy in-season produce. They are usually less expensive and are at their peak flavor. If you can’t eat it before it spoils, cut it up and freeze it to enjoy later, like in a breakfast smoothie or in a soup
• Quality, canned produce are just as nutritious as fresh fruits and veggies, and often cost less. Choose fruit canned in 100% fruit juice and vegetables with “low-sodium” or “no salt added” on the label

Your children learn from watching you! One of the best ways to support your family’s health is to make eating fruits and veggies a part of your daily meal and snack routine.

• Fill half your plate with fruits and veggies at every meal and snack.
• Incorporate fruits and veggies into your meals. Make salad with protein your main dish or add extra veggies to a soup or stew. Serve fruit for dessert!
• Always have fresh fruits and vegetables in easy-to-grab places.
• Cut up fruits and veggies when serving to your children. They are more likely to eat them. Even better, make a healthy dipping sauce.
• When you use the oven to cook your meal, put in a whole potato, sweet potato, or yam at the same time.
• Stock up on frozen and canned fruits & veggies for quick meal prep. Choose canned fruit and vegetables without added sugar, syrup, cream sauces, or other ingredients.

Check out these websites for healthy and delicious recipes for  meals and snacks, and print or save your favorites:

• MyPlate recipes
• Food Hero recipes
• AZ Health Zone recipes
• Healthy, Thrifty Meals recipe book