Fruit Salad and The Healthiest Diet for Kids

Fruit Salad and The Healthiest Diet for Kids

The more research I read, the more I’m convinced that we place too much emphasis on whether we should be eating low carb, high carb, low fat, high fat, high protein, etc.  Each diet camp has research to support their side and it all contradicts one another.  I’m here to say, forget about it!  Instead, let’s focus on including foods that provide the most micronutrients, antioxidants, and phytochemicals. In other words, the focus should be on more fruits and vegetables!  As soon as we design our diet plan around these foods using our meal planner notebook, the healthier our kids will be.

I’m in the middle of reading for a second time, Dr. Fuhrman’s book, Super Immunity.  He says “Phytochemicals (found in fruits and vegetables) have been found to play protective roles NOT covered by vitamins and minerals!  These include:

  • Inducing detoxification enzymes
  • Controlling the production of free radicals
  • Deactivating and detoxifying cancer causing agents.
  • Protecting cell structures fro damage by toxins
  • Fueling mechanisms to repair damaged DNA sequences
  • Impeding the replication of cells with DNA damage
  • Inducing beneficial antifungal, antibacterial, and antiviral effects
  • Inhibiting the function of damaged or genetically altered DNA
  • Improving immune cells’ cytotoxic (destructive) power, that is, the power to kill microbes and cancer cells.(source)

The bottom line- let’s not focus on all the foods or food groups that we should eliminate! Let’s teach our kids to create meals and habits around fruits and veggies! The rest will fall into place.

So, in an effort to get kids to LOVE fruits and vegetables, I brought a fruit salad to our church activity last night.  It was huge! It was delicious! It was colorful! And, it was eaten in it’s entirety by hungry teenagers.   I literally did not bring one morsel of this salad home. Luckily, I gave my family some before I left.

Fruit Salad and The Healthiest Diet for Kids. This one feeds a lot! Perfect for a potluck.

Fruit Salad Recipe

So, in order to have enough fruit salad for a Potluck, or a big crowd, I used:

  • 4 lbs strawberries, washed and chopped
  • 4 kiwi’s, skinned, and chopped
  • 1 pint blueberries, washed
  • 1 pint blackberries, washed
  • 1 cup red grapes
  • 2 cans mandarin oranges, drained
Fruit Salad and The Healthiest Diet for Kids. This one feeds a lot! Perfect for a potluck.

For my family last night, they also had some sautéed peppers. I used

  • 1/2 onion, chopped
  • 1 green pepper, sliced into strips
  • 1 red pepper, sliced into strips
  • 1 orange pepper, sliced into strips

Place all vegetables in a skillet with 1 tsp of olive oil or cooking spray.  Stir around until vegetables become soft and tender, about 5-8 minutes.

Fruit Salad and The Healthiest Diet for Kids. This one feeds a lot! Perfect for a potluck.

Having a balanced meal is as easy as making half your meal fruits and vegetables.  For more ideas on making half your meal fruits and vegetables, visit our healthy kids plate pages.

Fruit Salad
written by
Amy Roskelley

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Rita says:

I think the healthiest diet for kids is GAPS and after 2 years going after GAPS guidelines. Period.

My brother suggested I may like this blog.

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You cann’t consider just how a lot time I had spent for this information!

I know this if off topic but I’m looking into starting my own blog and was curious what
all is needed to get setup? I’m assuming having a blog like yours would cost a pretty
penny? I’m not very internet savvy so I’m not 100% positive.
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Many thanks

Wow! This blog looks exactly like my old one!
It’s on a totally different subject but it has pretty much the same layout and
design. Great choice of colors!

Howdy just wanted to give you a quick heads
up. The text in your post seem to be running off the screen in Chrome.
I’m not sure if this is a formatting issue or something to do with internet browser compatibility but I figured I’d post to let you know.
The design look great though! Hope you get the issue solved
soon. Cheers

Sharee says:

For those on a budget you can do organic.
1. Buy less meat — we use mostly beans, nuts, seeds, and eggs as protein. We just do 3 days max of meat per week (usually wild caught fish and organic chicken).
2. Prioritize what you buy organic. All meat and dairy should be organic — but not necessarily all fruit and veggies. Just buy the dirty dozen organic (with corn, squash, potatoes, and papaya too as they are top GMO’s)
3. Use leftovers. Either freeze or repurpose them in some way like for lunches the next day. I never buy anything for lunches. I always use leftovers.
4. Stay away from prepackaged food. Especially *organic* prepackaged food. Those things will cost you a fortune. Cheese crackers, graham crackers, chicken nuggets, fish sticks, burritos, pizza, etc can all be homemade. After doing recipes for a few times you get quicker at it and it’s easier. You can make these and freeze for later to save time later and be just as convenient as freezer meals.
Just those doing those things will really help you save money.

Loosing weigh doesn’t mean that you have give up some foods. All you have to is eat in a moderated way.
Also, don’t forget to drink coffee in the morning.

leona says:

Eating right and healthy diet food meals will surely benefits for everybody duet o the sound mind and body it will give. Another benefit from eating balanced diet food meals is it causes someone to look attractive and healthy.

Learn more about the advantages of diet food meals by visiting

[…] Monday – Baked Potato Bar, fruit salad […]

Amy says:

Oh Melissa! I struggle greatly with this one! Sometimes I feel really strongly about it, and other times, I’m just desperately trying to get as many fruits and veggies as we can afford. However, I will say, I think organic meat is more important to me than organic produce. It seems like there are so many more chemicals, hormones, and tainted feed they can give animals that we consume, and that scares me. For produce, I generally stick with the rule that strawberries and spinach have the most pesticides, so I try to get those organic. Most of the corn on the market has been genetically modified, so it’s also good to go organic there. Of course, we grow as much as we can. I’m definitely not perfect. Someday, I’ll be more conscientious about it, hopefully before my kids are too grown up!

Thanks for sharing Kim! I’m pro-probiotics too! From what I remember, didn’t he recommend them, only after antibiotics and such. I know he sells them, so he can’t be against them. Lol.
Either way- I’m re-motivated to add more beans, seeds and veggies too!

Kim A. from Canada says:

I just finished reading Super Immunity! so interesting! We are working on putting way more beans, seeds etc. into our diet! I was a bit disappointed on his thoughts on probiotics! In my family they seem to help so much with tummy trouble prevention and speedy recoveries!

Kim says:

Oh, yum. That looks amazing! We always do the same fruit salad around here, and while it is yummy, it can get tedious after a while. I’m going to have to try this one.

Lindsy says:

That salad looks absolutely delicious. I love that it was devoured by teenagers. If you give them healthy food, they’ll eat it!

melissa says:

Question…. I find it hard to afford/find decent organic veggies & fruits, and my son loves them. I often just give him what I get at the grocery store. I wash them with a fruit and veggie wash.. but I know it doesn’t do much…. what are your thoughts on organic vs. not? I stress about it sometimes… but I kinda feel it’s better to eat it no-organic, then not at all….

Carrie says:

Eating fruits and veggies is so important, even if you can’t afford organic.
Focusing on buying organic for only the most contaminated fruits and veggies by using the dirty dozen list. And these videos are great info on the organic vs conventional issue. and

[…] protein, etc. Each diet camp has research to support their side and … … Read more: Fruit Salad and The Healthiest Diet for Kids – Healthy Meals and … ← Walmart Community » Blog Archive » Walmart Neighborhood Markets Self's 2012 […]

[…] in Dinner, myplate / no comments   Yum!! This delicious dinner includes, fruit salad, sauteed peppers, steak, and rice. (recipes here) […]

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