There are many reasons why your child should eat various kinds of vegetables and fruit. Vegetables and fruits are rich in important vitamins, such as vitamin C and folic acid. These healthy food sources also have other substances that are considered important to help reduce the risk of certain types of cancer and heart disease.
All vegetables and fruits are healthy foods. Fruits and vegetables consist of many colors, shapes, textures and variations: fresh, frozen, canned or dried. To get around the child so as not to get tired of eating, you can serve vegetables and fruits to be eaten raw, cooked, steamed, boiled, sauteed, or roasted.
So that children are fond of eating vegetables and fruit without having to be forced, there are some things you have to do the following.
1. Give children various types of fruits and vegetables
Variation is very important. Try to choose fruits and vegetables with a variety of colors, especially orange, green and red like melons, peach fruits (nectarines, prunes, peaches, apricots, cherries, dates), broccoli, spinach, green vegetables, tomatoes, carrots and pumpkins .
2. Expensive does not mean better
Sometimes, the price of vegetables and fruits can soar. To save costs, buy fruits and vegetables in the right season and choose other processed alternatives, such as frozen or canned ones. Vitamins and nutrients in these foods are equivalent to fresh fruit.
3. Wash all fruits and vegetables
Research shows that the amount of pesticides in fresh vegetables and fruit is so low that there is no need to worry, even in very young children and nursing mothers. However, vegetables and fruit must always be washed before eating to reduce the risk of microbial contamination.
4. Avoid giving packaged fruit juice
Vegetables and fruits are better to consume in their original form, accompanied by water to prevent thirst. Fruit juice can be a good source of several vitamins, but packaged fruit juices are usually high in natural sugar and low in fiber. If you add fruit juice to your child's food, limit your baby's consumption to just one cup per day.
5. Potato chips are not the best choice
If you want to give potatoes to children, don't choose the shape of chips. It's made from potatoes, but chips are cooked using oil. Potato chips are high in fat and salt, and are better served for certain occasions.
6. Fruit bars or cereal bars are not as healthy as you think
These foods contain high sugar content. Although it usually contains fruit extracts, it is low in fiber and can stick to children's teeth, so it is better if avoided. Get used to serving fresh fruits to avoid your child fond of eating fruit bars or fruit jelly candies.
7. Watch children when eating fruit
To reduce the risk of choking, toddlers and children should always sit and be watched every time they eat, including fresh fruit cut, vegetables, and all solid foods.