Fruit and vegetable enjoy deserved reputation as great helpers in our daily attempt to stay healthy and slim and these food products are associated with the reduced risk of many serious diseases.
Studies have shown that there is a connection between increased fruit and vegetable consumption and reduced risk of cancer (including cancer of the oral cavity, throat, stomach, colon and respiratory system). Thus, diet rich in fruit and vegetable is associated with the reduced risk of developing diabetes type 2, stroke, heart disease and high blood pressure (hypertension).
Fruit and vegetable help prevent various diseases, but they are also an excellent source of vitamins, minerals and fiber, contain little fat and contain folic acid (green leaf vegetables).
Experts say that it is not true that children do not want to consume fruit and vegetable, which is a common excuse. In countries where fruit and vegetable are traditionally consumed in large quantities, parents have no problem make their children eat their healthy five portions of fruit and vegetable per day.
Since children learn from their parents and they are consuming enough fruit and vegetable, then without any problem, their children will consume these meals, too.
It is best for children at the age of 2-10 to consume fruit and vegetable served in “relaxed” atmosphere, i.e. not to do “drama” about it. As addition to any other food, serve fruits and vegetables to your children with their favorite food.
Here are some creative tips on how to make children eat more fruit and vegetables:
Combined with vegetables:
- Make mashed pumpkin or sweet potatoes instead of regular mashed potatoes.
- Power up your pizza with tomato, peppers, mushrooms, pineapple, young garlic and spinach.
- Add vegetables in the soup.
- Fill roast potatoes with wheat grains, young garlic, mushrooms and red pepper.
- Be creative when serving a salad. Do not just make a tomato and cucumber salad, add paprika, shredded mushrooms, grated ginger, onion chopped circles, spinach or any other favorite vegetables.
Combined with fruit:
- Add fruit in green salads – try with pieces of pear, apple, grapes, mango, strawberries, almonds or blueberries.
- Add blueberries or grated banana in pancakes dough.
- Add exotic fruits such as papaya, mango or pineapple in fruit salad.
- Mix apples, ginger, carrot and orange in blender and serve it as a refreshing drink.
- Pack fresh fruit in a plastic box, so the child can take it to school. Drain a little lemon juice over apples and pears so they would not turn brown.
With a little creativity and effort you can stimulate your children eat more fruit and vegetable and enrich their diet which will strengthen their body.