Mom said it first, "Eat your vegetables." The number of recommended daily servings of vegetables is 5 to 9, but few people get as much as they need. Studies suggest that people who eat generous amounts of vegetables tend to have lower body weight, less body fat, and are at lower risk for developing many diseases.

Because a 'handful' varies from one person to another, serving sizes are often confusing. The correct serving size for vegetables is roughly the size of a light bulb or a tennis ball.

They provide the necessary nutrients for healthy living. Birds Eye Foods® has more than 70 years of experience and is passionately committed to providing nutritious, market-fresh, frozen vegetables all year round. Frozen vegetables conveniently last longer and are easy to prepare. You can choose peas, carrots, green beans, broccoli, cauliflower or our delicious seasoned blends, heat them quickly on the stove or in the microwave for a snack or a side dish or even add them to delicious recipes. According to the USDA, their nutritional value is equal to or even more beneficial than fresh produce when prepared properly.

• Mix frozen veggies into your morning omelet
• Improve your casseroles by adding new vegetables
• Consume twice the amount of frozen veggies in one sitting
• Serve more than one type of veggie with dinner
• Prepare chicken & cheese quesadillas with frozen onions, peppers and spinach
• Boost soups and stews by adding extra veggies
• Introduce broccoli into your pasta or rice and beans
• Add broccoli, peppers, onions, artichokes or mushrooms to your pizza

Children under the age of two have a difficult time transitioning to solid foods, new tastes and textures. Introduce new fruits and vegetables slowly, mixing favorites with new foods and trying new presentations to pique their interest. Children of this age group only require ¼ cup of mashed fruits or vegetables per serving. Most nutrition experts consider a serving size to be one tablespoon for each year of age, for age one through four.

Parents need to be a good role model for their children; when children see how delicious frozen vegetables can be, they'll want what you're having.