Simple, practical, and fun ways to inspire healthier eating habits

As busy parents (and grandparents), we know your days are packed. Between work, school drop-offs, and endless errands, it’s easy to rely on convenience foods that save time but may not provide the nutrition your family needs. Here’s something worth considering: a groundbreaking global study has found that increasing fruit and vegetable (FV) consumption can significantly reduce the risk of disease. Yet, most of us aren’t eating enough. Why is that, and what can we do about it?


What the Study Says About Fruits and Vegetables

Research presented at the recent EGEA Conference in Barcelona emphasized the life-saving benefits of FV consumption. Eating at least 400 grams of fruits and vegetables daily (roughly 5 servings) can help prevent cardiovascular diseases (CVD), type 2 diabetes (T2D), and even some forms of cancer. Higher intakes lead to even better outcomes, with up to 800 grams daily showing the greatest reductions in disease risk.
But the benefits don’t stop there. 


Scientists are uncovering newer advantages linked to consuming more FV:

Gut Health: Fiber-rich fruits and vegetables fuel our gut microbiota, fostering better digestion and immunity.
Mental Well-Being: Preliminary research suggests FV may protect brain health and reduce risks of depression or cognitive decline.
Sustainability: FV production has a far smaller environmental footprint than meat or processed foods, making them a win for the planet too.
 

Why It Matters to Your Family

For parents aiming to provide the best foundation for their children, FV are essential building blocks:
Boost Immunity: Loaded with vitamins and antioxidants, FV strengthen young immune systems.
Encourage Healthy Habits: Children raised on diverse produce are more likely to adopt lifelong healthy eating practices.
Reduce Risk of Future Disease: Establishing an FV-rich diet can lower your family’s risk of chronic illnesses.
 

How to Eat More FV on a Busy Schedule

Here are seven simple strategies to make FV a bigger part of your family’s meals:
 

  • Prep in Advance: Wash, cut, and store fruits and veggies at the start of the week. This makes healthy snacking easy.
  • Sneak Them into Favorites: Add shredded zucchini to pasta sauces or blends of fruits into smoothies.
  • Shop Seasonally: Seasonal produce is often fresher, cheaper, and packed with flavor.
  • Get Kids Involved: Encourage your kids to choose fruits and veggies at the grocery store or help prepare meals.
  • Serve Veggies First: When kids are hungry, having carrots or cucumbers ready as an appetizer can be effective.
  • Plan Balanced Plates: Aim for half your plate to be filled with fruits and vegetables.
  • Stay Creative: Try fun ways to present fruits and vegetables. Skewers, dips, or wraps can make them more exciting.
     

Some of our favorite Dole recipes

Your Move Toward Health

The science is clear, and the benefits are undeniable. Incorporating more fruits and vegetables into your family’s meals could be the healthiest change you make this year—for your loved ones and for the planet. 


Published April 1, 2025