Health
Adding Fruitsand Vegetables to your Child's Diet
Chad Collins,B,Sc., R.D.
Many children do not eatthe recommended five or more servings of fruits and vegetableseach day, missing natural sources of important nutrients thatcan help keep growing children healthy and strong.
Children are more likelyto eat fruits and vegetables if they see their parents enjoyingthe foods daily, and if there is a plentiful supply in the house.Filling kids' menus with lots of great-tasting fruits and vegetablescan be easier than you may think. These simple tips can fit anyfamily's hectic lifestyle--and taste buds.
Some of your kids' favourites,like pasta sauce, provide a serving of vegetables and taste great.Serve up just a 1/2 cup (per person) of tomato-based, jarred pastasauce, and you're delivering a serving of vegetables. Add finelychopped carrots or spinach to add extra veggie choices.
Add bananas or fresh orfrozen strawberries to your cereal and pancakes, served with a6-ounce glass of 100% fruit or vegetable juice. Just half a banana,seven strawberries or 3/4 cup of 100% fruit or vegetable juiceeach equals one serving.
Cook up your favourite pastameal with extra legumes, peas, or corn. In fact, just a 1/2 cupof cooked vegetables (including most beans) equals one serving.Adding small pieces of vegetables to your child's favourite soups,casseroles or lasagne may be other ways to add in the goodnessof veggies.
Cut apples or bananas andserve with peanut butter or yogurt dip. Sticks or rounds of cucumbers,tomatoes, or carrots can be served with salsa or low-fat dip.Or, pack a bag of dried fruit for snacks on the road. One-halfcup of raw veggies, fresh fruit, or 1/4 cup of dried fruit iseach one serving. Having fruits and veggies already cut up andeasily available at snack times will encourage children to takethese snacks over others, as well as curb their appetites to preventovereating.
Young children need thesame nutrients as adults, but in different amounts. Being creativein ways of incorporating fruits and vegetables as well as havingthem easily accessible throughout the day will help ensure thatthey are getting what they need.
Chad Collins
Nutrix Ltd.