18/02/2024
Good Nutrition Starts Early
Read through if you love your kids🩷🩷
Children need fruits and vegetables daily for healthy growth and brain development. Early eating experiences can also affect how we eat as we get older. This is why it is so important to introduce young children to healthy foods, including a variety of fruits and vegetables.
Fruits and Vegetables
To help children grow strong, include fruit and vegetables with meals and snacks. Fresh, frozen, or canned options are all okay. With canned vegetables, look for products with low sodium. With canned or frozen fruits, choose those with little or no added sugars.
Prepare and store fruit and vegetables in single-serving containers. Then you’ll have a healthy snack ready when children are hungry.
How much fruit and vegetables children need depends on their age and how active they are.
Some changes in how food is prepared can make fruits and vegetables even healthier. For example, rather than serving children a cereal bar with fruit in it, offer them a few slices of whole fruit with unsweetened granola. Or instead of fried vegetables, shift to roasted vegetables.
Daily Consumption Recommendation
Age: 12 to 23 months Fruit: ½ to 1 cup Vegetables: 2/3 to 1 cup
Age: 2 to 4 years
Fruit: 1 to 1 ½ cups
Vegetables: 1 to 2 cups
4 to 8 years, 1 to 2 cups , 1 ½ to 2 ½ cups
Source: USDA MyPlate
Include a variety of fruits and vegetables to make a rainbow of different colored foods on your child’s plate.
Here are a few examples:
- Fruits: bananas, strawberries, pears, oranges, melons, or avocados
- Vegetables: cooked spinach, carrots, peas, sweet potatoes, or beets
- Whole grains: whole grain breads, crackers, or pastas
- Meats: lean beef, lamb, chicken, fish, or turkey (soft, small pieces for children 6 to 12 months)
- Dairy: pasteurized yogurts or cheeses
Read more
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