Fruit and Veggie Fun For Every Season

Fruit and Veggie Fun for Every Season
Not only are fruits and vegetables nutritious, delicious and come in lots of varieties and forms, but they also
provide many health benefits. They are important for every age group. Preparing and eating more of them
really does matter, both now and in the future. Fruits and veggies are full of nutrients like vitamin A, vitamin
C and fiber. Other benefits include weight control and decreased risk of stroke, heart disease and certain
cancers. Because of these known health benefits, the 2005 Dietary Guidelines for Americans recommend that fruits and
veggies be eaten every day as part of a balanced diet. Offering a total of 3 cups of fruits and veggies each day should
meet the needs of most young children. This can be broken down into 1½ cups of fruits and 1½ cups of veggies each day.
The Dietary Guidelines also recommend offering dark green and orange veggies and orange fruits more often than other
varieties, due to their beneficial compounds called antioxidants.
Fruit and Veggie Fun for Every Season was developed to help you teach the young children in your life about the impor-
tance of eating fruits and veggies every day. Fruits and veggies bring to young children a rainbow of bright colors, fun
shapes and unique textures from which to learn.
This booklet includes: Here are some things that children can do at different
ages:
1. Tips for buying, storing and fixing in-season fruits and
veggies. 3-year old children can:
2. Simple and fun recipes that children • Use a table knife to spread peanut butter. Show your
can help prepare. For more recipes child how to hold the knife.
and tips using fruits and veggies, • Stir or mix wet and dry ingredients together, like pan-
visit www.5aday.gov. cake mix.
3. Activity pages for children and adults • Mix salad ingredients together in a large mixing bowl.
to work on together. A damp cloth under the bowl can help to keep it from
4. Ideas for ways that adults can help children enjoy the slipping.
many wonderful tastes of fruits and veggies. 4-year old children can:
5. Information on produce grown in North Carolina and • Peel oranges or hard-cooked eggs.
the seasons that they are available. • Mash foods like beans with a fork for a dip, or eggs for
6. A list of county fairs where you can learn more about egg salad.
North Carolina-grown produce. • Roll food into a ball, like meatballs.
• Knead dough.
Young children are at the perfect age to learn about 5-year old children can:
healthy eating and preparing food. Learning about fruits • Use a table knife for cutting soft foods, like cooked
and veggies is easy and fun, and the health benefits will potatoes or bananas.
last a lifetime.
Spring
Buy…Store…Fix…Enjoy!
Broccoli
Buying it…
• Look for firm stalks with deep green or purplish-green heads that are tightly packed.
• Avoid broccoli heads that are light green or with soft, slippery, water-soaked spots on the bud cluster.
Storing it…
• Store broccoli unwashed, in an open plastic bag, and place in the crisper drawer of the refrigerator. Rinse just before use.
• Use broccoli a day or two after purchasing.
Fixing it…
• Wash broccoli just before use. Steam in the microwave or on the stovetop with a little broth or water.
• Cooked broccoli should be tender enough to be pierced with a sharp knife and still remain crisp and bright green in color.

Strawberries
Buying them…
• Look for berries with a full red color, bright, firm flesh, and the stem still attached. Strawberries should be dry and clean.
• Avoid strawberries with uncolored or large seedy areas, a shrunken appearance or softness, and mold.
Storing them…
• Store strawberries in the crisper drawer of the refrigerator. Keep them unwashed and covered with plastic wrap in the
original container or in a shallow pan lined with paper towels. Rinse just before use.
• Use fresh strawberries within one week of purchase.
• Strawberries can be frozen. Freeze them unwashed and completely dry in a single layer on a cookie sheet. Once frozen,
move them to a plastic bag or freezer container. Frozen strawberries will last about 10 months to 1 year.
Fixing them…
• Wash and cut leaves of strawberries just before use. To remove the entire core (hulling), push a plastic drinking straw
from the bottom of the strawberry straight through and out the top.
• Strawberries are great eaten out-of-hand or sliced in a fruit salad or on your cereal or pancakes in the morning.
• Try blending chopped strawberries with other types of fruit, milk or yogurt, and ice to make a delicious, healthy smoothie.
Adapted from USDA’s How to Buy Fresh Vegetables at http://www.ams.usda.gov/howtobuy/fveg.htm, How to Buy Fresh Fruits at
http://www.ams.usda.gov/howtobuy/fruit.htm and the CDC’s Fruit & Vegetable of the Month calendar at http://www.5aday.gov/month/index.html.
Broccoli Soup Makes 4 servings
www.5aday.gov
INGREDIENTS:
1½ cups chopped broccoli
¼ cup diced celery
¼ cup chopped onion
1 cup low-sodium chicken broth
2 cups fat-free milk*
2 tablespoons cornstarch
¼ teaspoon salt
Dash pepper
Dash ground thyme
¼ cup Swiss cheese*, grated
DIRECTIONS:
1. Place vegetables and broth in saucepan. 
2. Bring to a boil.
3. Reduce heat, cover and cook until vegetables are tender (about 8 minutes).
4. Mix milk, cornstarch, salt, pepper and thyme and add to cooked vegetables. 
5. Cook, stirring constantly, until soup is lightly thickened and mixture just begins to boil.
6. Remove from heat.
7. Add cheese and stir until melted.
NUTRITIONAL INFORMATION:
180 calories, 4 g fat, 11 mg cholesterol, 14 g protein, 23 g carbohydrate, 1 g fiber, 336 mg sodium
Frosty Strawberry Pops Makes 8 servings

www.calstrawberry.com
INGREDIENTS:
1 pint basket fresh strawberries, washed, stems removed
1 can (5 ounces) evaporated milk*
3 tablespoons frozen orange, cranberry or pineapple juice concentrate*
DIRECTIONS:
1. In a blender container, blend all ingredients about 1 minute until smooth.
2. Pour into eight 3-ounce, wax-coated paper cups.
3. Place in shallow pan and insert a wooden craft stick or plastic spoon into the center of each.
4. Freeze until firm, about 4 hours.
5. After pops are frozen, they can be transferred to a re-sealable plastic bag for freezer storage.
6. To release pops from cups, dip briefly into hot water up to rim of cup.
76 calories, 2g fat, 5 mg cholesterol, 2 g protein, 15 g carbohydrate, 1 g fiber, 25 mg sodium
* WIC Supplemental Food

Children may be able to help complete steps with this symbol: 
Summer
Sweet Corn
Buying it…
• Look for husks with good green color, silk-ends that are free from decay or worm injury, and stem ends that are not too
discolored or dried.
• Select ears that are well-covered with plump, not-too-mature kernels.
• Avoid ears with kernels that are large, lack color, are too darkly colored or appear dried.
Storing it…
• Store corn in the crisper drawer of the refrigerator. If the corn was purchased unhusked, keep it in its husk until ready for
use.
• Use corn within five to eight days of purchase.
Fixing it…
• Try grilling corn for a tasty summer treat. Grilling it in the husk helps to retain flavor.
• Add corn to vegetable soups, rice or tossed salads to brighten your meals.
Blueberries
Buying them…
• Look for dark blue berries that are plump, firm, uniform in size, dry, and free from stems or leaves.
• Avoid soft, mushy or leaking berries.
Storing them…
• Store blueberries in the crisper drawer of the refrigerator. Keep them unwashed and covered with plastic wrap in the
original container or in a shallow pan lined with paper towels.
• Use fresh blueberries within two weeks of purchase.
• Blueberries can be frozen. Freeze them unwashed and completely dry in a single layer on a cookie sheet. Once frozen,
move them to a plastic bag or freezer container. Frozen blueberries will last about 10 months to 1 year. Rinse just before use.
Fixing them…
• To reduce the amount of color streaking, stir blueberries into cake or muffin batter last. Wait to add blueberries to
pancakes until the batter has been poured on the griddle.
• Try adding blueberries to vegetable or fruit salads or to smoothies.
Two-Bean and Corn Salad Makes 8 servings
www.epicurious.com
INGREDIENTS:
1/3 cup olive oil
2 tablespoons balsamic vinegar
1 teaspoon ground cumin
1 15½ oz can Great Northern beans*, rinsed and drained
1 15½ oz can black beans*, rinsed and drained
3 celery stalks, chopped
2 cups frozen corn kernels, thawed
1 medium-size red bell pepper, chopped
1 cup chopped red onion
a cup chopped fresh cilantro
2 small jalapeño chilies, seeded, chopped (optional)
DIRECTIONS:
1. Whisk oil, vinegar and cumin in large bowl to blend. 
2. Add remaining ingredients and toss to coat. 
3. Season salad with salt and pepper. 
4. Let stand at least 1 hour and up to 4 hours, tossing occasionally.
Melt In Your Mouth Blueberry Bars Makes 16 bars

www.agr.state.nc.us
INGREDIENTS:
½ cup butter or margarine ¼ teaspoon cinnamon
¾ cup sugar ½ cup rolled oats*
2 eggs* 1½ cup fresh blueberries, rinsed
1 teaspoon vanilla ¼ cup brown sugar
¾ cup 1% low-fat milk* Topping:
1½ cups self-rising flour 1 cup confectioner’s sugar
3 or 4 teaspoons 1% low-fat milk*
DIRECTIONS:
1. Cream butter and sugar. 8. Bake at 325º F for about 30 to 40 minutes.
2. Add eggs and beat well. 9. To make topping, gradually stir the milk into the confec-
3. Add vanilla and milk. Mix well. tioner’s sugar until smooth.
4. Add flour, oats and cinnamon. Mix well. 10. Let the bars cool and then drizzle with topping.
5. Add blueberries and stir with spoon. This bar freezes well.
6. Pour batter into a greased 9x9-inch pan.
7. Sprinkle ¼ cup brown sugar over batter.
192 calories, 7 g fat, 43 mg cholesterol, 3 g protein, 30 g carbohydrate, 0.8 g fiber, 208 mg sodium

Sizing Up Seeds
The seeds of fruits and veggies come in all different sizes. Draw a line between the fruits and veggies
with matching seeds. Color the fruits and veggies when you are done!
Which fruit or veggie has small seeds

inside just like an apple?

Strawberries
Which fruit or veggie has teeny, tiny

seeds inside like a kiwi?

Pear
Which fruit or veggie has big seeds

inside just like a watermelon?
Avocado
Which fruit or veggie has a pit

just like an apricot?
Pumpkin
Answers: Apple/Pear, Kiwi/Strawberry, Watermelon/Pumpkin and Apricot/Avocado

Diving for Fruit and
Veggie Treasure
Count the number of each fruit and veggie
you can put in your Outer Banks treasure
chest. Then, color your fruit and veggie
treasure!
Color a Corn Ear!
Corn is a true “power” plant. It begins as a tiny seed and can grow to the height of an elephant! There are 500 to
1000 kernels of corn on each ear. Now that’s a lot of seeds!
Learn more about the parts of a corn ear from the picture below. Color the parts when you are done.
Kernels
Kernels are the seeds

of corn. The kernels of corn
we eat in North Carolina can
be yellow, white or yellow
and white.
Silks
Silks are the

female flower of
corn. They are pale
yellow, but turn
brown when the
corn is ready to be
picked.
Ear leaf
Ear leaves protect and

feed the corn plant.
They are green.
Can you name some

foods that we eat that
have corn in them?
Possible Answers: Corn Bread, Corn Flakes, Corn Tortillas, Grits and Popcorn
Finding Fruits and Veggies
in the Mountains
Can you find 5

kinds of North
Carolina fruits
and veggies
hidden in this
picture?
Answers: Apple, Broccoli, Corn, Strawberry and Zucchini

Fall
Collard Greens
Buying them…
• Look for leaves that are fresh, young, tender, free from defects, and that have a good, healthy green color.
• Avoid leaves with coarse, fibrous stems, yellowish-green color, softness, a wilted appearance or evidence of insects.
Keeping them…
• Store greens unwashed in the refrigerator, either in the crisper drawer or in a plastic bag with holes in it.
Rinse just before use.
• Use greens within two days of purchase.
Fixing them…
• Before using greens, remove any wilted or yellow leaves, dunk into a bowl of tepid water a few times and drain.
• Greens are traditionally boiled or simmered very slowly with a piece of ham hock for an extended period of time until soft.
Greens can also be steamed, microwaved or sautéed.
• To decrease the bitterness of greens, blanch them in boiling water for about one minute prior to cooking. Greens can then
be added to various dishes like soups, salads and stews.
Grapes
Buying them…
• Look for grapes that are well-colored, plump, and firmly attached to the stem.
• Avoid soft, wrinkled or leaking grapes, or bunches with stems that are brown and brittle.
• Avoid bunches with bleached areas around the stem ends.
Keeping them…
• Store grapes unwashed in a covered container or plastic bag within the crisper drawer of the refrigerator. Rinse just
before use.
• Use grapes within two to three days of purchase.
Fixing them…
• Grapes are great simply eaten out-of-hand or added to fruit salads, yogurt, cheese platters, and pasta or chicken salads.
• Try freezing grapes for an easy, delicious frozen treat!
Collard-Green Quiche Makes 8 servings
www.cooks.com
INGREDIENTS:
1 (9 inch) unbaked pie crust a cup finely chopped onion
4 large eggs*, room temperature 1 cup reduced-fat cheddar cheese*, shredded
1 cup reduced-fat sour cream 2 cups chopped cooked fresh, frozen (or leftover)
½ teaspoon salt collard greens, squeezed dry
½ teaspoon ground black pepper ½ cup chopped fresh or canned mushrooms
1 teaspoon dried oregano ½ cup chopped bell pepper
DIRECTIONS:
1. Heat oven to 350º F. 6. Pour egg mixture over veggies.
2. Bake pie crust about 8 minutes; set aside. 7. Sprinkle with remaining cheese.
3. In large bowl, lightly beat eggs, sour cream, 8. Bake 40 to 50 minutes or until knife inserted
salt, pepper, oregano and onion; set aside. in center comes out clean.
4. On bottom of crust, sprinkle ½ cup cheese. 9. Let stand approximately 10 minutes before cutting.
5. Add greens, mushrooms, bell pepper.
214 calories, 13 g fat, 125 g cholesterol, 10 g protein, 12 g carbohydrate, 0.3 g fiber, 389 mg sodium
Peanut Butter and Grape Muffins Makes 12 muffins

www.tablegrape.com
INGREDIENTS:
2 cups flour
½ teaspoon salt
1½ teaspoon baking powder
½ cup sugar
½ cup butter or margarine, melted
½ cup crunchy peanut butter*
2 eggs*
1 cup 1% low-fat milk*
1 cup seedless grapes
¼ cup grape jelly, stirred
DIRECTIONS:
1. Preheat oven to 350º F. 7. Fold in the grapes.
2. Line muffin tin with 12 paper muffin cups. 8. Spoon the batter into the prepared muffins cups and top
3. Sift together the flour, salt and baking powder. with a teaspoon of grape jelly.
4. In another bowl, add the sugar, melted butter, peanut 9. Bake in the preheated oven until the muffins are
butter and eggs and mix until well combined. golden brown, 14-16 minutes.
5. Add in the dry ingredients and the milk. 10. Cool before serving.
6. Stir until evenly moistened. Do not over-mix.
The batter will be slightly lumpy.
286 calories, 14 g fat, 53 mg cholesterol, 6 g protein, 35 g carbohydrate, 1.4 g fiber, 311 mg sodium

Winter
Sweet Potatoes
Buying them…
• Look for firm sweet potatoes with smooth, bright, uniformly colored skins that are free from signs of decay.
• Avoid sweet potatoes with worm holes, cuts, grub injury, wrinkles, sprouts or any other defects which penetrate the skin.
Keeping them…
• Store sweet potatoes unwashed in a cool, dry place such as a cellar, pantry or garage. Never store sweet potatoes in
the refrigerator. Wash just before use.
• Use sweet potatoes within one week of purchase if stored at room temperature. If stored in a cool, dry place, they will
keep for up to a month or longer.
Fixing them…
• Sweet potatoes can be baked. Simply pierce with a fork, place potatoes on a pan, and cook at 375º F for 45 minutes
until tender.
• Microwaving sweet potatoes is a quick alternative to baking. Pierce with a fork, place them on a paper towel, and
cook on high for five to nine minutes (for 2 sweet potatoes).
• Sweet potatoes can be added to soups, casseroles, puddings, baked goods or as a substitute for white potatoes in
your favorite recipes.
Apples
Buying them…
• Look for firm, crisp, well-colored apples.
• Avoid overripe apples (yield to slight pressure) and those affected by freeze (bruised areas).
Keeping them…
• Store apples unwashed in a plastic bag in the crisper drawer of the refrigerator. Apples can be washed with soap and
rinsed with water just before use.
• Use apples within six weeks of purchase.
Fixing them…
• Prepare apple dishes just before serving to reduce browning. Already-cut apples can be protected from browning by
dipping them in a solution of one part lemon juice and three parts water.
• Apples are great eaten out-of-hand for a snack or baked with a touch of cinnamon. Try chopped apples in your hot cereal.
• Use applesauce to replace fats (oil, butter, shortening) in your baked goods to reduce the fat and calories.
Baked Sweet Potato Fries
Makes 6 servings
www.sweetpotato.org
INGREDIENTS:
4 sweet potatoes
¼ cup olive oil
Salt to taste
DIRECTIONS:
1. Preheat oven to 400º F.
2. Cut sweet potatoes into ½-inch thick lengthwise strips and toss with olive oil.
3. Coat a baking sheet with nonstick cooking spray and arrange potatoes in a single layer on baking sheet.
4. Bake potatoes for 15-20 minutes or until golden brown on bottom.
5. Turn potatoes over and bake about 15-20 minutes or until golden brown all over.
6. Sprinkle with salt and serve.
166 calories, 9 g fat, 0 mg cholesterol, 1 g protein, 22g carbohydrate, 3 g fiber, 30 mg sodium
Sweetened Apple Oatmeal Makes 1 serving

www.bestapples.com
INGREDIENTS:
½ cup diced apple

a cup apple juice*
a water
c teaspoon cinnamon
c teaspoon nutmeg
c teaspoon salt (optional)
a cup quick cooking oats*
DIRECTIONS:
1. In small pot, combine apple, apple juice, water, cinnamon, nutmeg and salt (if desired).
2. Heat to boiling.
3. Stir in oats and cook 1 minute.
4. Cover and let stand two minutes before serving.

Learning about Fruits and Veggies
Food makes a very tasty teaching tool. As a parent, caregiver or educator, you know that most children like to
learn about new things and talk about the world around them. You can use fruits and veggies to help kids learn
new skills and concepts about nutrition and health. Try some of the fun ideas listed below!
How Foods Help Kids Stay Healthy

 Talk about how fruits and veggies help kids grow and be healthy. An apple a day really can help
keep the doctor away.
 Talk about how munching on carrots can help you see in the dark.
 Use well-known tunes and make up lyrics about the benefits of fruits and veggies,
or go to a web site with fun, downloadable songs like www.dole5aday.com.
Compare and Classify

 Compare the size, color, feel, smell or taste of one fruit to another – like apples and oranges. Plan a tasting party to
introduce new fruits and veggies.
 Talk about the size of fruits and veggies – from gigantic pumpkins, to medium-sized pears, to tiny little blueberries.
 Use a flannel story board with fruits and veggies or read fruit and veggie-themed stories to make a real impact.
Alike and Different

 Check out all the ways that oranges, grapefruit, lemons and limes are alike and all the ways
that they are different.
 Discuss the different ways the same fruit can be eaten. For example, apple slices, apple
juice, applesauce, dried apples and apple pie.
 Plant a mini-garden to demonstrate how fruits and veggies can be alike and different from
seed to fruiting plant.
Colors and Shapes

 Point out fruits and veggies that can be red (like potatoes, tomatoes and grapes) or green (like peas, lettuce and
cabbage).
 Look for round items (like grapes, melons and kiwis) or tall skinny ones (like carrots, celery and asparagus).
 Draw or paint pictures of favorite fruits and veggies and highlight the rainbow of colors available.
Numbers and Counting

 Count the number of apples put into a bag at the store or count the number of peas
in a pod.
 Count how many baby carrots eaten like a bunny or how many banana slices eaten
like a monkey.
 Count how many grapes or melon balls it takes to fill up measuring cups to one and a half cups
(the recommended amount of fruit for preschoolers to have each day).
Easy Ways to Enjoy Fruits and Veggies
Set a good example

Eat fruits and veggies every day yourself whether you are at home or on-the-go. Pick up a pack of dried
fruit instead of a candy bar. Comment to the children around you about how good your snack is. Get
excited about how good veggies look, smell and taste, and they just might give them a try, too!
If you make it they will come

The more visible you make fruits and veggies to children, the more likely they are to eat them. Make fruits and veggies
ready-to-eat by washing and cutting ahead of time. Then, leave fruits and veggies where kids can see them – on the counter
or in clear containers in the refrigerator.
Get interactive
Have children sprinkle raisins or blueberries on cereal or yogurt or grate carrots for a salad, for
example. Get children interested by having them watch a veggie or fruit go from “farm to plate.” Grow
a garden, join a community garden project, or simply visit a local farm. Even children’s books about
fruits and veggies can be read to make an impact. Try your local library.
There is always something that they will like

There are so many fruits and veggies out there to choose from, and so many ways for them to be prepared! Try broccoli in
macaroni and cheese, fruit chunks in gelatin, or spinach in a tossed salad with other greens.
Give kids a choice

Take them on a grocery store “tour” or Farmers’ Market to let them see all the different shapes and
colors that fruits and veggies offer. Have children pick out a new fruit or veggie that they would like
to try. At home, have them help with the preparation. Let children decide whether to eat it and how
much to eat. Likes and dislikes change as children grow. If they don’t like something the first time,
wait a few weeks and try, try again!
Prepare unique twists on common favorites

Instead of high-fat French fries, try seasoned, baked sweet potatoes, for example. See the recipe for Baked Sweet Potato
Fries within this booklet!
Fruits and Veggies at Your Local Fair
Check out your local fair to experience the wide variety of fruits and veggies available in North Carolina! Fairs are a great
way to let children see and taste the possibilities. County and regional fairs are typically held between August and October.
For a schedule of fair dates and locations go to http://www.ncfairs.org or check your local newspaper.
Alamance County Fair Coastal Carolina Fair & Expo North Carolina State Fair
Burlington New Bern Raleigh
Alexander County Ag. Fair Columbus County Ag. Fair Onslow County Fair
Taylorsville Whiteville Jacksonville
Alleghany County Ag. Fair Cumberland County Fair Pitt County American Legion Ag.
Sparta Fayetteville Fair
Greenville
Atlantic District Fair Assoc. Davidson County Ag. Fair
Ahoskie Lexington Richmond County Fair
Hamlet
Avery County Ag. Fair Dixie Classic Fair
Newland Winston-Salem Robeson Regional Ag Fair
Lumberton
Bethware Community Fair Drexel Community Fair
Kings Mountain Drexel Rocky Mount Ag. Fair
Rocky Mount
Burke County Fair Halifax-Northampton Ag. Fair
Morganton Roanoke Rapids Rowan County Fair
Salisbury
Cabarrus County Ag. Fair Haywood County Fair
Concord Waynesville Stanly County Fair
Albemarle
Caldwell County Ag. Fair Hickory American Legion Fair
Lenoir Hickory Stokes County Fair
King
Cape Fear Fair & Expo Iredell County Ag. Fair
Wilmington Statesville Surry County Fair
Mount Airy
Central Carolina Fair Lee County Ag. Fair
Greensboro Sanford Vance County Fair
Henderson
Chatham County Ag. & Ind. Fair Lenoir County Fair
Pittsboro Kinston Warren County Fair
Warrenton
Cherokee Indian Fair Macon County Ag. Fair
Cherokee Franklin Wayne Regional Ag. Fair
Goldsboro
Chowan County Regional Fair Moore County Ag. Fair
Edenton Carthage Wilkes County Ag. Fair
North Wilkesboro
Cleveland County Fair N.C. Mountain State Fair
Shelby Fletcher Wilson County Fair
Wilson
State of North Carolina
Department of Health and Human Services
Division of Public Health
Leah Devlin, DDS, MPH, State Health Director
Nutrition Services Branch
www.ncdhhs.gov
www.nutritionnc.com
In accordance with Federal law and U.S. Department of Agriculture policy, these institutions are prohibited from
discriminating on the basis of race, color, national origin, sex, age or disability.
To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Avenue, S.W.,
Washington, D.C. 20250-9410 or call 800.795.3272 (voice) or 202.720.6382 (TTY).
USDA is an equal opportunity provider and employer.
2/07

Fruit and Veggie Fun For Every Season

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Fruit and Veggie Fun For Every Season

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Fruit and Veggie Fun for Every Season

Frosty Strawberry Pops Makes 8 servings

* WIC Supplemental Food

Melt In Your Mouth Blueberry Bars Makes 16 bars

* WIC Supplemental Food

Which fruit or veggie has small seeds

Which fruit or veggie has teeny, tiny

Which fruit or veggie has big seeds

Which fruit or veggie has a pit

Answers: Apple/Pear, Kiwi/Strawberry, Watermelon/Pumpkin and Apricot/Avocado

Kernels are the seeds

Silks are the

Ear leaves protect and

Can you name some

Can you find 5

Answers: Apple, Broccoli, Corn, Strawberry and Zucchini

Peanut Butter and Grape Muffins Makes 12 muffins

* WIC Supplemental Food

Sweetened Apple Oatmeal Makes 1 serving

½ cup diced apple

* WIC Supplemental Food

How Foods Help Kids Stay Healthy

Compare and Classify

Alike and Different

Colors and Shapes

Numbers and Counting

Set a good example

If you make it they will come

There is always something that they will like

Give kids a choice

Prepare unique twists on common favorites

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