Fruits and vegetables for children: how to make them eat healthy?
Fruits and vegetables are foods that can accompany any meal and are ideal for desserts or snacks between meals. Due to the high number of children with obesity and overweight we have in Spain, we must be aware of the need to take fruits and vegetables every day for their health and development, and how easy it can be to enjoy them with it.
Although at present in the schools an effort is being made to improve the eating habits of the children, offering them more balanced menus in the dining rooms and transmitting to them the importance of taking Fruits and vegetables On a daily basis, it is important that healthy practices are followed at home and that children have fruits and vegetables on their daily menu.
Ideas for children to eat healthy with more fruits and vegetables
For this reason, we show you some ideas that will make it easier for your children to take fruits and vegetables willingly:
1. Accompany breakfast with a few pieces of fruit or a glass of natural juice.
2. At mid-morning, take a serving of fruit to "kill the bug" and put an easy-to-peel fruit like bananas or tangerines in the backpack for the patio.
3. Complete all your egg dishes, meat or fish with garnishing vegetables, the ones you like the most
4. Ensures the presence of vegetables in lunch and dinner, as a main course, entree or garnish, or as ingredients in your recipes for legumes, pasta, rice or potatoes.
5. A salad is the best way to complete Meals and dinners.
6. For the little ones, the vegetable purees They may be an option, but accustom them bit by bit to all the textures.
7. You can add fruits to yogurt and milk to make smoothies.
8. Fruits and vegetables they are the best option to avoid other unhealthy foods that are usually eaten between meals, such as fried and salty snacks, and sweets.
9. After the exercise, the fruits "recharge the batteries".
How to make children eat healthy?
- Offer children the fruit prepared in a different way: Macedonia, cut tacos, peeled, juices, etc.
- Presents fruits and vegetables in an attractive way, the bright colors attract more attention and thus the food becomes more appetizing.
- Promotes the variety of fruits and vegetables, make them taste new flavors and textures.
- Prepare the vegetables of different shapes and in their point. Purees, sautéed, in tortilla, salads, creams, grilled, baked, battered ... all are options.
- The vegetables that you like the most the small ones are usually: tomato, zucchini, carrot, green beans, mushrooms and lettuce.
- Put a piece of fresh fruit in the lunch bag or some dried fruits, it's a healthy snack. If the child has it, he will eat it.
Following these examples and tips you will see how in the end the intake of fruits and vegetables becomes a habit for the little ones and the health of your family will appreciate it.
Marisol Nuevo Espín
