There are many benefits of fruits and vegetables for children, including improved nutrition, reduce the risk of obesity, as well as improving learning outcomes in schools. However, many children are not getting enough servings of fruits and vegetables every day.
1. Improved nutrition
The child’s body requires good nutrition can they get from vegetables and fruits contain many vitamins, minerals and other benefits. Sour fruits such as strawberries are rich in vitamin C to boost the immune system, carrots are rich in vitamin A, and spinach are good sources of iron to prevent anemia. Apple contains 16 kinds of polyphenols that work as antioxidants that are good for health. Eating colorful fruits and vegetables can provide a variety of nutrients that keep your baby healthy
2. Reduce Obesity
Fruits and vegetables are rich in fiber filling, yet low in fat and calories. Encourage your child to choose fruits and vegetables instead of snacks that contain lots of sugar or food “junk food”, so that your child will be protected from obesity. Children who are overweight have an increased risk of type 2 diabetes, high cholesterol, high blood pressure, respiratory problems, and depression.
3. The improved academic performance
Children who have a healthy diet, which consume a lot of fruits and vegetables, have better results in their academic tests than children who consume fewer fruits and vegetables. Children who used to consume a healthy menu to have the possibility of 41% less likely to have difficulty in reading, compared to other children. There are several factors that affect the academic performance of children, however, nutrition is the most important factor affecting the performance of school children for the better.
Tips to add more fruits and vegetables in your child’s menu
Fruits and vegetables taste good and are full of vitamins, minerals, and fiber. To stay healthy and fit, your child needs a balanced diet incorporating fruits and vegetables every day.
Fruits and vegetables of different colors have different benefits as well. Try all kinds of vegetables and fruits with different colors as possible.
Many interesting way to make meals rich in vegetables and fruits are delicious. Fruits and vegetables can be served raw, baked, shredded or diced. Fruits and vegetables can also be an extra in your cooking menu.
Put pieces of banana or strawberries to cereals
Add a piece of fruit to yogurt
Make smoothies with frozen fruit
Bring fruit that has been cut as the provision of child
Try veggie kebab menu for dinner child
Add the chopped mushrooms and capsicum on a pizza topping
Eating fruits instantly better than the fruit is juiced, because sometimes fruit juices contain up to 6 teaspoons of added sugar and no fiber either.
Fresh fruit is good, but canned fruit is low in salt, dried fruit, and fruit or frozen vegetables can also make alternative. Better to choose fruits and vegetables are packed with water or natural juice compared to which you have added sugar or salt.
Dried fruits such as apricots, apples, and dried apples are still rich in vitamins, minerals, and fiber. But they also contain a lot of sugar and can cause tooth decay, because usually dried fruit is often sticky and sticking to the teeth of children. If you give your child fruit dry, give them in small portions, and make sure they drink a glass of water afterwards.
How many portions?
One serving of fruit equals one medium-size fruit, two pieces of small size, or one cup of fruit that has been cut.
One serving of vegetables equals one medium-sized potato bauh, half a cup of cooked vegetables or one cup of fruit salad.