Fruit and Vegetables in Children's Diets

 

Fruits and vegetables that are colorful and crunchy are an important and enjoyable part of your child's diet. Nutrients that are essential to their health, growth, and development can be found in fruit and vegetables alike. If you eat fruit and vegetables every day with your kids, they will typically follow your lead.

Children Learn by Imitation

The majority of infants begin their solid food intake with fruits and vegetables. As they become more independent eaters, your child may become more picky about food after the first year. Fruit and vegetables are frequently included in this food aversion.

If a child occasionally starts eating less fruit and vegetables, parents may be concerned, but in most cases, this is not harmful. Children cannot be compelled to consume more vegetables and fruits. The best way is for parents to include fruit and vegetables in the family's diet every day. Children learn best in this way, even though it takes time. Keep trying, then.

The Advantages of Vegetables and Fruits

There are numerous benefits to eating a wide range of fruits and vegetables. Vitamin C and folic acid can be found in abundance in fruits and vegetables. They also contain additional plant substances that are thought to be important in lowering the risk of heart disease and some types of cancer.

Any Amount is Preferable to None

All Australians should eat two fruits and five vegetables every day, but many adults and children don't. Children may sometimes anticipate "tastier" snack foods that are high in sugar, fat, and calories. Because it appears that children frequently leave fruits and vegetables on their plates or in their lunchboxes, parents may stop providing them.

Keep giving your child a variety of vegetables and fruits every day, not just the ones they like. Depending on their age, appetite, and level of activity, children's serving sizes may be small. Keep in mind that any amount is preferable to none, and always try to include more.

Encourage Your Child to Consume More Vegetables and Fruits

These are the five steps to success:

Including your child in the planning and preparation of meals

Eat veggies and fruits

As much as possible, include vegetables and fruits

Keep at it

 Include Your Child in The Planning and Preparation of Food

Some suggestions are

1	Including your child in the planning and preparation of meals
2	Eat veggies and fruits
3	Presentation
4	As much as possible, include vegetables and fruits
5	Keep at it

 Include Your Child in The Planning and Preparation of Food

Some suggestions are

1	Participate in your child's selection of fruits and vegetables
2	Take your child shopping for fruits and vegetables, allowing them to taste, smell, and touch the produce.
3	Ask your child to draw a picture and give you a description of the food
4	Wash and prepare fruits and vegetables with your child's assistance. Make the most of this opportunity to try out new colors and shapes
5	Let them make a simple salad to serve themselves to boost their skills
6	Gather all of the berries or grapes into a bowl
7	Plant some herbs and vegetables in the pot or garden. Allow your child to water the plant and care for it

 Eat Veggies and Fruits

Some Suggestions are

1	Keep in mind to eat meals with your child whenever you can. They are more likely to join in if they see you enjoying a wide range of fruits and vegetables.
2	A child may occasionally prefer raw vegetables over cooked ones.
3	If mealtimes are stressful, a child may refuse new foods. Instead, try to focus on the good things about the meal and avoid arguments.

 Presentation

Some Suggestions are

1	Fresh fruit is always handy. For a quick snack, keep some vegetables like mushrooms, baby carrots, peas, and cherry tomatoes in the fridge.
2	Make fruit and vegetables look great on the plate. Serve vegetables and fruits in a variety of colors, either chopped up or on a special plate.
3	For people who don't like to eat, try a new fruit and vegetable once a week.

As Much as Possible, Include Vegetables and Fruits

Some Suggestions are

1.                 Vegetables and fruit can be included in most meals and snacks in a variety of ways.

 2.                 Instead of looking for new recipes, try adding more vegetables to your family's favorite dishes, like stir-fries, soups, and pasta sauces.

 Ideas For Snacks

Snacks should also contain fruit and vegetables. Try these snack ideas

1	Boar's head corn
2	Potato jacket
3	Minestrone or pumpkin soup
4	Simply prepared popcorn
5	vegetables cut into pieces with salsa or yoghurt dips
6	cakes, muffins, or pikelets topped with fruit or vegetables
7	segments of frozen vegetables or fruits
8	fruit skewers
9	roasted fruit
10	Crumbled fruits
11	Juice from canned fruits
12	A fruit platter or fruit salad

 Keep at it.

1.      Children must be given the chance to learn about, and sometimes re-learn, how to appreciate fruits and vegetables. Their availability is your responsibility. Keep in mind that your child might not be ready to try a fruit or vegetable until they have seen it ten times or more!

 2.                 On your child's plate, always include a small portion of vegetables. Allow them to decide whether or not to eat them, but encourage them to try.

 3.                 When children are typically at their hungriest, serve raw, crunchy vegetables prior to the main course.

 4.                 Try not to make alternatives to the meal you've already prepared. Your child may choose not to eat certain foods, but if nothing else is offered, he or she will learn to accept the meal.

 Make Good Choices

All fruits and vegetables are good for you. Vegetables and fruits can come in any color, shape, texture, or variety. They can be dried, canned, frozen, or fresh. Raw, cooked, steamed, boiled, microwaved, stir-fried, or roasted are all options.

Variety is essential. Make an effort to select vegetables and fruits of a variety of colors, particularly red, green, and orange. Melon, stone fruit, broccoli, spinach, leafy greens, tomatoes, carrots, and pumpkin are a few examples. Fruit and vegetables can sometimes appear pricey. Choose those that are in season and use frozen or canned varieties as well to cut costs.

Other Problems

Problems related to fruits and vegetables include:-

Fruit juices are unnecessary; it is preferable to consume fruit and drink water to quench thirst. Fruit juices may be a good source of some vitamins, but their natural sugar content is high and their fiber content is low. If your child does consume fruit juice, keep it to one small glass per day.

Chips and crisps made from potatoes and cooked in oil are not the healthiest options for potato consumption. They are best reserved for special occasions because they are high in salt and fat.

Despite the fact that they typically contain some fruit, fruit bars and straps are high in sugar, lack fiber, and stick to children's teeth. If offered instead, a platter of fresh fruit or frozen fruit pieces will please children.

Wash all fruits and vegetables. According to research, fresh fruits and vegetables contain very few pesticides, so there is no need to worry about them, even for very young children and mothers who are breastfeeding. However, in order to reduce the risk of microbial contamination, fruits and vegetables should always be washed before consumption.

Follow the seasons: When fruits and vegetables are out of season and more expensive, use frozen, canned, or dried ones to save money. Vitamin and nutrient content is comparable to that of fresh products in these.

Young children should always be supervised and seated while eating all foods, including chopped raw fruit, vegetables, and all "hard" foods, to reduce the risk of choking.

Things To Keep in Mind

Make sure to provide children with a variety of fruits and vegetables on a daily basis.

The variety of vegetables and fruits consumed is more important than the quantity.

Serving sizes for children may be small, depending on their age, appetite, and activity level.