Are you looking for a list of fruits and vegetables to share with your students? You have come to just the right place for a list of foods that are part of a healthy diet! The American Academy of Pediatrics Committee on Nutrition and Council on Environmental Health recommends toddlers have two to three servings of both fruits and vegetables per day. Did you know that just one tablespoon per year of age counts as one serving of vegetables? Read on for ideas on adding this nutrient array to your next lesson on creating a balanced diet.
1. Passion Fruit
How can you tell if a passion fruit is ripe? Its hard outer shell will become very wrinkled and that is how you know it’s ready to cut into. Then use a spoon to scoop out the seeds for a sweet and crunchy snack. You can also freeze the insides to use later in a smoothie.
Learn more: Healthline
2. Yellow Squash
I often add yellow squash to my morning egg mixture. Veggies are a great way to start your day! You can pre-cut a bowl full of onions, yellow squash, and kale and add it to an oil-lined pan the next morning. Once cooked, remove from the pan and then fry up an egg in the excess oil.
3. Winter Squash
This picture contains a gorgeous vegetable sample of a sweet dumpling squash, a honeynut squash, a delicata squash and a koginut squash. All they need to add is an acorn squash to complete the Winter collection!
Learn more: Umani Cart
4. Sweet Corn
Canned sweet corn is something I always have stocked in my pantry. It is an easy addition to soups, salads, or pasta sauces when fresh options are not available or you are running low on vegetables.
Learn more: Walmart
5. Acorn Squash
Pretend these are part of a rainbow to pique your toddler’s interest. Cutting this squash is the hardest part. Once it’s sliced, roasting in the oven is super easy! Just add a drizzle of olive oil and sprinkle on some spices.
Learn more: Primavera Kitchen
6. Crookneck Squash
Check out this beautifully green crook neck squash. As you can probably tell, it gets its name from the funny shape at the top. Treat these as you would a zucchini or yellow squash for an easy addition to many meals.
Learn more: Southern Exposure
7. Navel Oranges
Navel Oranges are what come to mind when you think of fresh orange juice. While there is a wide array of oranges to choose from, these do not contain seeds which makes juicing easy. Just peel and squeeze.
Learn more: Oranges Online
8. Bergamot Orange
This bitter orange is mostly found in teas, particularly Earl Grey. It makes for great fall decoration, especially when added to a white display of pumpkins and gourds. Zest the peel to add to your favorite fall drink.
Learn more: Minnetonka Orchards
9. Blood Orange
They may look like a navel orange on the outside, but the inside is extremely different. This bitter orange is so delicious! The acid in fruits is common, especially in citrus, so beware of this before digging in.
Learn more: Salon
10. String Beans
Check out these nearly-yard-long beans! String Beans are one of my favorites. They are thin, easy to grow, and quick to cook. I often sauté them with olive oil, garlic, salt, and pepper for a fast dinner vegetable.
Learn more: Cooking Channel
11. Casaba Melon
Look at this beautiful Casaba Melon. Did you know that the Casaba Melon is actually called an Asian pear? It tastes a little like a cucumber, but you eat it as you would a cantaloupe by scraping out the seeds prior to scooping out the rest.
Learn more: Specialty Produce
12. Barbados Cherry
Instead of making apple sauce, consider making cherry jam! The Barbados cherry tree can get up to twelve feet tall. It predominantly lives on the California coast and the southern tip of Texas and Florida.
Learn more: Fast Growing Trees
13. Black Cherry
This is the cherry we most commonly purchased in the grocery store. Consider cutting them prior to serving to children under five, as the pit poses a choking hazard. Place washed cherries in a bowl for a great after-school snack!
Learn more: My-vb
14. Bell Peppers
Not to be confused with hot peppers, bell peppers are a fan favorite in my house. We purchase a six-pack of bell peppers every week from Costco. Sometimes we eat them raw with hummus or in salads, but we often sauté them with onions and spices for a great taco topping.
Learn more: The Spruce Eats
15. Broccoli Stalks
Broccoli florets are packed with dietary fiber. This green vegetable can be cooked in so many different ways. Steam it, roast it, or mix it in a frying pan as a great side dish to any meal, even breakfast!
Learn more: Love Food Hate Waste
16. Bush Carrot
The bush carrot is probably the most popular item on the root vegetable list. You often see them in large plastic bags with no tops, but that is only because it has been cut off. They are delicious raw or cooked, just be sure to peel and wash first.
Learn more: 123RF
17. Burdekin Plum
Also known as the tulip plum, this drought-resistant fruit grows with little water. It is such a unique shape with a raised bottom and dimples that form a circle. Eat them as is, or add them to a fruit salad.
Learn more: Tucker Bush
18. Collard Greens
A list of vegetables would be incomplete without collard greens. They are non-starchy vegetables that taste wonderful once cooked. Collard greens are consistently on the menu at my sister’s house, and I always say I need to start making them.
Learn more: Southern Living
19. Green Beans
So, not all green beans are string beans, but all string beans are green beans. How confusing is that? True green beans tend to be a little fatter than string beans. Both are part of the legume family.
Learn more: Eden Brothers
20. Summer Squash
Look at this beautiful mixture of yellow and green squash. Just lightly cook them in olive oil before adding toppings like red onions and dill. This summer squash makes a refreshingly wonderful dish.
Learn more: Little Broken
21. Honeydew Melon
I find honeydew to be a very bitter melon. Many people put them in fruit salad, but I prefer cantaloupe for that instead. Depending on your tastes, you may find this to be a terrible restaurant filler or the best melon ever.
Learn more: Bulk Seed Store
22. Dragon Fruit
The dragon fruit is from Vietnam. I once tried it from a street vendor in Ho Chi Minh, and I was not a fan, but many people truly enjoy this exotic fruit. The outside is reminiscent of fire flames which is how this fruit got its name.
Learn more: Sow Exotic
23. Baby Corn
Baby corn is not only cute, but it also makes a tasty addition to salads and stir-fry. My three-year-old son loves it when we cook with these. He thinks they are a fun food that is super yummy too!
Learn more: Amazon
You probably immediately think of the Pop Eye whenever this green vegetable is mentioned. Yes, the iron in spinach will help muscle development, but this leaf has many other health benefits.
Learn more: Bentley Seeds
Not to be confused with collard greens, these leafy greens are a great source of vitamins. I highly recommend growing kale if you have space for a vegetable garden. It is extremely easy to grow and tastes so good right out of the ground.
Learn more: High Mowing Seeds
While mangoes may be considered a high-sugar fruit, they are highly nutritious and delicious. Enjoy them fresh by cutting close to the seed and scooping each half out with a glass cup. They are also great for smoothies when bought frozen.
Learn more: Medical News Today
Blueberries are highly nutritious because they have a long list of benefits for any health condition. They are jam-packed with everything from antioxidants to vitamins. Just like mangoes, frozen blueberries are a nice addition to smoothies.
Learn more: Burpee
Seasonal fruits are always fun to pick. Find out if there is a place near you where you can take the little ones’ strawberry picking. It is such a fun outdoor activity that helps kids understand where food comes from.
Fresh raspberries are great for freezing if you are able to grow them yourself and have an abundance. My son loves having fresh raspberries as a topping to his plain yogurt. Talk about tartness overload!
Learn more: Burpee
Blackberries are one of my favorite fresh fruits. We make a family trip along the Yuba River in California every year and spend hours picking blackberries there. They grow wild along the river and make great pies!
Learn more: Target
This high-potassium fruit can be classified as a bitter food, but I find it to be rather sweet. The easiest way to peel a kiwi is to cut it in half and use a small spoon to scoop around the edges. Once the green part is out, use a paring knife to cut off the stem.
Learn more: SNAP-Ed Connection
Zucchini is my absolute favorite squash. Cut it lengthwise if you plan to place it on the grill. Dice it up if you want it as part of a sauté or stir-fry. Mix it with yellow squash, onions, or both for a delicious side dish to any meal.
Learn more: Keto Summit
Potassium fruits are a bitter food, but they are so delicious! If you plan to take out the seeds yourself, be sure to wear a dark color, as the deep pomegranate red makes for a tough stain. I recommend saving time and laundry by purchasing just the seeds.
Learn more: Evolving Table
Here is another high-sugar fruit that is great for snacking. I pack grapes in my son’s lunch almost daily. For younger children, be sure to cut it in half or quarters so they do not choke. Grapes also make wonderful eyes if you plan to make a fruity happy face.
Learn more: Safeway
Cucumbers are my favorite addition to any vegetable sample platter. After peeling, you can either cut the cucumber lengthwise or in circles. If you plan to use it for a veggie tray, I will cut it in circles because it makes one cucumber take up more space on your platter.
Learn more: Holmes Seed Company
36. Baby Carrots
These tiny carrots offer a no-prep, simple way to add a vegetable to anything! Pair them with Ranch dressing or Joe’s hummus for a healthy alternative to chips. Carrots give you the crunch without the added salt!
Learn more: Garnish and Glaze
A list of vegetables cannot be complete with parsnips. Although they look similar to carrots, their taste is distinctly different. Unlike carrots, parsnips do not taste good raw. They must be roasted before consumption.
Learn more: Box of Good
Adding non-starchy vegetables is the best way to make a well-rounded meal. While many areas only have artichokes in cans, fresh artichokes are the way to go (if available). If you’ve never had them before, be sure not to eat the entire leaf. Just scrape the meat off with your teeth and toss the rest.
Learn more: Simply Recipes
Here is another green vegetable that makes it onto our weekly Costco list. I love how easy this non-starchy vegetable is to make. My toddler truly enjoys breaking off the stems, so he gets to help make dinner!
Learn more: Salt and Lavender
We love adding mushrooms to our build-your-own pizza night. The key is to cook them down first, so the water comes out. Uncooked mushrooms will make your pizza crust soggy if the first time they are being cooked is in the oven as a topping.
Learn more: Webstaurant Store
Apricots are delicious as fresh fruit or dried. My dad used to have an apricot tree in his backyard, and I remember getting on his shoulders to pick the high ones. We would eat apricots every day for a few weeks during the summer.
Learn more: Healthy Food Guide
The best thing about onions is you can add them to almost any meal for a unique flavor that isn’t overpowering. I often put raw red onions in salads. If I’m using a yellow onion, I will cook it before adding other vegetables.
Learn more: Martha Stewart
Other vegetable names for these awesome additions to your salads are green onions. Scallions also make great toppings for many meals, such as chili, curry, and Mexican lasagna. They are usually sold as a bunch instead of individually.
Learn more: Bon Appetit
Yet another root vegetable! Turnips need to be cooked before consumption. I personally like them boiled in a soup or stew, but you can steam them or roast them in the oven. Although many people think turnips are related to potatoes, they are actually closer to the radish.
Learn more: Britannica
Avocados make the best baby food. You can easily mash a ripe avocado with a fork for younger babies or cut it into small pieces for older ones. People often forget about fat as an essential nutrient, and avocadoes are loaded with nearly 30 grams in one!
Learn more: Down Shiftology
Here is some dietary fiber at its finest! This past summer, I learned a new way to cook this delicious vegetable. My mom cut a head of cauliflower in half and then laid it on the grill. It was so good that I tried it when I got home.
Learn more: Gardening Know How
Tomatoes are likely one of the easiest and most popular vegetables to grow at home because they do so well in a pot. I personally do not like store-bought tomatoes and will only eat ones that are fresh from the garden. They taste so much better.
Learn more: Organic Facts
This is not your average bitter melon! Do you remember being told as a kid that if you ate a watermelon seed, one would grow in your stomach? What a silly thought. Watermelon is the perfect way to replenish electrolytes on a hot day.
Learn more: Food Network
Have you ever bought a nectarine, thinking it was a peach or vice versa? I certainly have. The key difference between these two colorful fruits is that nectarines have smooth, waxy skin similar to apples. Peaches have a thin fuzzy layer.
Learn more: Taste of Home
Seasonal fruits are always in style, especially when you get to pick them yourself! My family partakes in an annual peach tree-picking adventure. My favorite way to eat a peach is to cut it in half, take out the seed, and grill it. The heat brings all the sugars out.
Learn more: Eat Like No One Else
Have you heard of the “P” fruits as a good source of fiber? They include prunes, peaches, and pears. These three fruits combined are great for keeping young children regular. If you buy them canned, make sure they are sweetened in their own juice and not syrup.
Learn more: Tasting Pears
Jicama looks boring and a little strange, but it is crispy and refreshing. After peeling, dip jicama in hummus or Ranch dressing for the perfect outdoor snack. The link below teaches you how to properly cut this legume from Mexico.
Learn more: Jessica Gavin
Although most people consume this food item as an oil, pickled or canned olives make for a tasty treat. Kids will love stuffing their fingers in the holes of a black olive and making their own puppet show. Be sure your olive does not contain a surprising seed!
Learn more: Co+op
It does not have to be Saint Patrick’s Day to enjoy cabbage. To enjoy a cabbage ½, peel the outside layer before cutting. Heat olive oil in a pan before adding sliced cabbage to the mixture. The leaves only take a few minutes to be ready to eat.
Learn more: Cookin Canuck
While many people peel radishes, I like to rinse them off and just simply cut them into circles. I set the circles on a wooden cutting board for my son to make shapes with miniature cookie cutters. This makes him much more excited to eat them.
Learn more: Loco Food
One of the best kitchen utensil investments I ever made was a pineapple slicer. It truly makes it so much easier to core and peels a fresh pineapple. Canned pineapple is a wonderful alternative that requires much less cleanup.
Learn more: Healthier Steps
We mostly think of pumpkins as something that needs to be pureed and placed in a pie. However, roasted pumpkins are extremely savory with a little cinnamon. You can scoop the seeds out and roast them separately or keep them in as pictured here.
Learn more: Minimalist Baker
58. Brussel Sprouts
This green vegetable is like a miniature cabbage. I cut raw bacon into tiny pieces, cook it in a cast iron pan, transfer the bacon to a paper towel, and then cook diced onions and halved Brussels sprouts in the bacon grease. Add some capers and mix the bacon back in, and you’re done!
Learn more: Love and Lemons
Peas are every kid’s favorite green vegetable, and they are so easy to prepare! Having peas in the freezer is a great safety net if you are a busy working parent. You can serve them by themselves or add them to pasta sauce.
Learn more: My Recipes
Ants on a log, anyone? After washing your celery stalks, cut off each end and fill with peanut butter. Then add some raisins to the top to make the “ants.” Kids will be beyond excited to enjoy this perfect after-school snack that can be made ahead of time.
Learn more: Farmers’ Almanac
Give it up for the best bitter fruit. Some people like to sprinkle salt on their grapefruit, and others like it plain. I enjoy cutting it in half, placing it in a bowl, and using a small spoon to retrieve each individual triangle.
Learn more: NPR
Similar to avocados, bananas make for a ridiculously easy baby snack. You can mash them with a fork or slice them into thin circles, depending on your baby’s age. Add some protein to this snack with a small smudge of peanut butter on top.
Learn more: The Kitchn
The first time I ever had a persimmon was in Lodi, California. My friend’s parents grew these on their property, and even though I grew up in California, I had never had them before. I was surprised at how good it tasted; you can eat it just like an apple.
Learn more: This Healthy Table
Once you scoop out those little black seeds, it is pretty easy to enjoy a beautiful orange papaya. This tropical fruit grows on trees and makes a nice addition to any fruit platter. Did you know that this fruit can be used to make meat tender because it is loaded with the papain enzyme?
Learn more: Clean and Delicious
While cranberries can be very tart, you can make chutney, jam, or even candy them. Adding a little sugar and lemon will help dissipate the tartness and bring out the sweetness. My mom always makes her own cranberry sauce for Thanksgiving every year.
Learn more: Serious Eats
66. Cherry Tomatoes
Cherry tomatoes are the absolute perfect food item to add to any salad. They also serve as a nutritious snack that can be dipped in hummus or ranch dressing. Although best served right off the vine, these are easy to find in the produce section.
Learn more: Hoss
67. Heirloom Tomatoes
Heirloom tomatoes are much larger than cherry tomatoes. Once sliced, place them inside a burger or sandwich to enhance your next juicy bite. If you really like them, enjoy them as you would an apple by just biting right in.
Learn more: Fresh Point
Rhubarb is not very good by itself. However, once you add rhubarb to a strawberry mixture, you up the sugar content, which makes it taste much better. These little miniature strawberry rhubarb tarts look like a nice treat for a cold day.
Learn more: King Arthur Baking
Here is another addition to the root vegetable list. Beets must be cooked before being eaten, but once they are made correctly, they are so good! I often add them to a cold bean salad for extra color. They are also good roasted with other vegetables.
Learn more: Prevention
If I were to pick between a honeydew melon and a cantaloupe, the cantaloupe would win every time. Although you can spend the time to cut off the rind, my favorite way to enjoy this fruit is to simply dig out the seeds and spoon out the bite of the inside by bite.
Learn more: Live Science
While shallots are part of the onion family, they are much richer and have a deep, almost garlic flavor. I use shallots when blending my very own balsamic dressing. They are also a flavorful addition to any soup, stew, or crockpot meal.
Learn more: Well-Seasoned Studio
Did you know that limes may help to prevent kidney stones? While most people think of limes as a drink garnish, they are actually great for making salsa and adding to guacamole to help keep the avocados from browning.
Learn more: Lex Well
The lemon tree is originally from Asia but can be found in many farms around the United States. These juicy fruits are a great way to preserve your salad toppings and keep apples from browning. Add a lemon squeeze to spruce up the salad dressing.
Learn more: HerbaZest
74. Sweet Potatoes
Sweet potatoes are yet another staple food item in my house. Just peel, oil, season, and roast for a super easy vegetable that doubles as a carbohydrate. My ten-month-old daughter is obsessed with this tasty treat.
Learn more: A Pinch of Healthy
My husband and I add fresh hot peppers to breakfast every Sunday. Jalapenos are the perfect complement to a runny egg. Just be sure to test the heat ahead of time, as some jalapenos are significantly hotter than others.
Learn more: Your Home-Made Healthy
While the habanero is another hot pepper that is commonly found in many household gardens, it is much hotter than the jalapeno. I also find habaneros hold a lot more flavor than jalapenos. The next time you make guacamole, try finely dicing a habanero to add in.
Learn more: Mashed
Do you want to know the secret to keeping your apples from browning? Coat them in pineapple juice, and they will stay looking fresh for two to three days! I slice them up and place them in a plastic bag for my son’s lunch.
Learn more: Harvard
Eating lychee is like enjoying a cherry with a shell. After you remove the rough outer layer, bite into the white, jelly-like part. Use your teeth to expel the seed. These tiny fruits hold a great deal of vitamin C and copper.
Learn more: Melissa’s
Romanesco looks like an interesting cross between a cauliflower and a head of broccoli. You can easily replace it with broccoli in most recipes, but it will bring a nutty flavor to your dish. It can be prepared exactly like you would cauliflower.
Learn more: Love the Garden
There is an abundant amount of nutrients in this cactus plant. While the nopales leaf is originally from Mexico, it can be found in the United States and is similar to the more popular prickly pear. These leaves can be eaten raw or cooked.
Learn more: Love the Garden