Both adults and children, fruits and vegetables are an important part of an ideal healthy diet. Because the nutrient content in it is one of the important factors for maintaining a healthy body. In fact, the nutrients contained in fruits and vegetables are needed for the growth and development of children.
Benefits of eating fruits and vegetables for children
Improved nutrition
The body of the child needs good nutritional intake that they can get from vegetables and fruits that contain lots of vitamins, minerals and other benefits. Acidic fruits such as strawberries are rich in vitamin C which can boost the immune system, carrots are rich in vitamin A, and spinach is a source of iron that can prevent anemia.
Apples contain 16 kinds of polyphenols which work as antioxidants that are good for health. In essence, eating colorful fruits and vegetables can provide a variety of important nutrients that help keep your child healthy and fit every day.
Reducing the risk of obesity
Fruits and vegetables are rich in filling fiber, but low in fat and calories. That's why, start asking your child to choose fruits and vegetables instead of snacks that contain lots of sugar or "junk food" foods, so that your child will avoid the risk of obesity or obesity. Overweight children have the potential to develop various diseases such as type 2 diabetes, high cholesterol, high blood pressure, respiratory problems, depression and various other chronic diseases in the future.
Supporting your child's achievements at school
Implementing a healthy diet, including eating lots of fruits and vegetables can help your child perform better in school. In fact, research published in the Journal of School Health found that children with poor food quality (lack of vegetable and fruit intake) were known to tend to get poor academic scores compared to those who received vegetable and fruit intake every day. Children who normally consume a healthy menu are 41 percent less likely to have difficulty reading, than other children.
Indeed, there are several factors that influence children's achievement in school. However, fulfilling nutritional intake is the most important factor that influences achievement for the better.
Tips for adding more fruits and vegetables to your child's menu
To stay healthy and fit, your child needs a balanced menu that includes vegetables and fruit every day. Many interesting ways to get your children used to eating foods rich in delicious vegetables and fruits. Here are some easy and interesting ways you can do to get your child used to eating fruits and vegetables
- Put the banana or strawberry pieces in the cereal
- Add pieces of fruit to yogurt
- Make smoothies with frozen fruit
- Bring fruits that have been cut into pieces for the child
- Try a menu of vegetable kebabs for children's dinners
- Add pieces of mushrooms, olives, or carrots in an omelet
Eating fruit directly is better than fruit that has been juiced, because sometimes fruit juice contains up to 6 teaspoons of added sugar and does not contain good fiber.
Dried fruits such as apricots, apples, and dried apples are still rich in vitamins, minerals, and fiber. But they also contain lots of sugar and can cause tooth decay, because usually these dried fruit are often sticky and stick to the child's teeth. If you give your child dried fruit, give them in small portions, and make sure they drink a glass of water afterwards. Actually, it's better to choose fruits and vegetables that are packed with natural water or juice than those already added to sugar or salt.