Fruits and vegetables provide numerous benefits to children, including improved nutritional status, decreased obesity risk, stronger immune system, balanced digestion, prevention of chronic disease and better school performance. It is unfortunate that most children do not consume the minimum recommendation of five or more servings of fruits and vegetables a day. According to research provided by Ohio state, only 22 percent of toddlers and preschoolers and only 16 percent of kids ages 6 to 11 actually consume 5 or more servings of fruits and vegetables per day. The optimal amount of servings to consume per day is actually 9-11, with a 3:1 ratio of vegetables to fruit. A more visual way to ensure that children are getting adequate servings is to cover one half of their mealtime plates with fruits and vegetables in order to gain the numerous benefits of consuming fruits and vegetables daily.
Children’s growing bodies require good nutrition, and fruits and vegetables contain a multitude of vitamins, minerals and other healthy compounds most commonly referred to as antioxidants. Citrus fruits, bell peppers and strawberries are rich in immune system-boosting vitamin C, carrots and sweet potatoes are loaded with eye-healthy vitamin A and spinach and other dark leafy greens are a good source of iron, a mineral that helps prevent anemia. Ensuring that a rainbow of colors of fruits and vegetables will ensure that children are exposed to a wide variety of vitamins, minerals and antioxidants, that will keep them healthy and developing properly.
Fruits and vegetables are nutrient dense not calorie dense, meaning they can be consumed in large quantities without consuming excessive calories. They actually help keep kids feeling full and may prevent them from filling up on junk foods. Produce contains a large amount of water, is high in fiber and yet low in fat and calories. Encouraging kids to eat fruits and vegetables instead of sugary snacks and fat-laden fast food can help children avoid obesity. According to the U.S. Department of Health and Human Services, 16 percent of kids ages 6 to 19 are overweight, increasing the risk of Type 2 diabetes, high cholesterol, hypertension, respiratory problems and depression. A USDA study of 3,064 kids ages 5 to 18 linked higher fruit consumption to healthier body weights. Processed foods and inactivity have actually decreased the life expectancy of the future generation due to the obesity related chronic diseases they are at risk for.
High-fiber foods, such as fruits and vegetables, help the digestive system function properly. Constipation is very common in some kids, it can often be eased by eating more high-fiber prunes, apricots, plums, peas, beans and broccoli, in addition to adequate water consumption. As fiber passes through the digestive system, it absorbs water and expands, which triggers regular bowel movements and relieves constipation.
Nutrition and hydration are closely related to brain function. If the body is malnourished, dehydrated and/or nutrient deficient, the ability to focus and think clearly will become affected. Studies have shown children with healthy diets, including high consumption of fruits and vegetables, performed better on academic tests than children who consumed fewer fruits and vegetables. Specifically in a study published in the April 2008 issue of the “Journal of School Health.” The study of 5,200 Canadian fifth graders found that the kids with healthy diets were up to 41 percent less likely to fail literacy tests than the other children. A number of factors influence the academic performance of kids, including quality of sleep but nutrition is an important contributor to better school performance, the report noted.
To increase consumption of fruits and vegetables, shop with your kids and let them prepare vegetable and fruit dishes. Children tend to enjoy foods that they prepared, it’s almost like they earned them and are proud to eat them. Sneak pureed vegetables into your children’s favorite foods, add carrots to spaghetti sauce, cauliflower to macaroni and cheese, spinach to smoothies, etc.
Stock up on pre washed veggies and fruit in small baggies on the lower shelves of the fridge so your kids can easily grab them. Use bento compartmentalized boxes as lunch boxes and have your kids input on what fruits and vegetables go where, also get healthy dips like hummus, guacamole, yogurt or hazelnut spread for fruits and vegetables, this will encourage them to consume more.
There are some fruits and vegetables that often contain a higher amount of pesticides, due to farming practices. This group has been cleverly nicknamed the “dirty dozen”, if possible try to buy organic for these specific fruits and vegetables.
Strawberries
Celery
Apples
Grapes
Peaches
Spinach
Bell peppers
Nectarines
Tomatoes
Cucumbers
Potatoes
Snap Peas
If organic is not available or in your budget, make sure you are washing your produce in hot soapy water before consumption. The bottom line is to consume adequate servings every day.
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Dr. Kantor’s greatly anticipated new children’s book, The Green Box League of Nutritious Justice, is now available. Be sure to order this highly reviewed book, filled with healthy living tips for the whole family. A portion of the proceeds benefit the Children’s Miracle Network.