Americans have a long history of not getting enough daily fruits and vegetables, and both adults and children can have strong opinions about what goes on their plate. Instead of engaging in “food fights” at every meal, get creative: a few simple – and sometimes sneaky – strategies can help your family eat more beneficial foods that boost important nutrients, fiber, and lasting energy.

The Breakfast Blend & Hide

Everyone loves a fruit smoothie, right? Blend spinach or kale with frozen berries, banana, yogurt, and milk. The sweetness of the fruit masks the flavor of the greens so they’ll never know it’s in there, while giving your family healthy goodness to start the day. For more breakfast variety, stir shredded zucchini into pancake batter, or top whole-grain cereal or Greek yogurt with fresh strawberries, blueberries, or sliced peaches.

The Lunchtime Lift

A balanced lunch can help provide steady energy throughout the afternoon. Fruits and vegetables such as bananas, apples, avocados, berries, and leafy greens offer fiber and beneficial nutrients. Pairing them with foods such as Greek yogurt or peanut butter can help make lunch more satisfying.

The produce doesn’t always have to be obvious. Finely grate carrots or zucchini into quesadillas, pasta salad, tuna salad, or chicken salad. Blend spinach, roasted red peppers, or carrots into hummus or cream cheese for a sandwich or wrap spread. You can also tuck chopped spinach beneath the cheese in a grilled cheese sandwich or mini pizza. For fruit, stir finely diced apples, pears, or grapes into chicken salad, blend berries into plain Greek yogurt, or mash banana into peanut butter for a naturally sweet sandwich filling.

Mealtime Maneuvers

Doing what we know is good for us can sometimes require a little ingenuity. That’s the premise behind a growing movement called “cut it with kale,” which also works superbly with spinach. Finely chop leafy greens and mix them into foods your family already enjoys. Add them to taco meat, spaghetti sauce, chili, soups, casseroles, meatballs, scrambled eggs, or macaroni and cheese. The vegetables blend into the dish while adding fiber, vitamins A, C, and K, and other beneficial nutrients.

Recruit Accomplices

Children are much more likely to eat foods they help choose or prepare. Recruit them into the family health plan by inviting them to pick out a new fruit or vegetable at the grocery store each week. At home, let them wash berries, snap green beans, assemble veggie pizzas, or build colorful fruit kabobs. Even small amounts of involvement can increase their willingness to try something new.

And finally …

Easy Access is Important

Kids (and adults) tend to eat what's easiest to grab. Wash grapes, slice peppers, portion berries, or peel clementines ahead of time so healthy choices are ready when hunger strikes. Keep a bowl of fresh fruit on the kitchen counter and cut vegetables at eye level in the refrigerator.

Remember, adding more fruits and vegetables doesn’t have to mean starting a food fight or completely changing the meals your family enjoys. Blending produce into familiar favorites can increase nutrition now, while continuing to serve fruits and vegetables in recognizable ways gives children opportunities to become comfortable with them over time.

Don’t be discouraged by the first “no.” Research involving infants and toddlers suggests that repeatedly tasting a fruit or vegetable can increase acceptance, although some foods may take eight or more tries. Keep experimenting with different ingredients and preparations. Every hidden handful and openly offered bite can help support healthy growth, digestion, immune function, and overall well-being.