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fruits
Fruits that belong to plant sources can be eaten after the main meals, or even as snacks, and are often consumed fresh as they are, but sometimes they may be consumed after they are cooked, and most fruits have a sweet taste, while other types may have a bitter or sour taste, [1] Fruits contain many essential vitamins and minerals, are rich in dietary fiber , and are also a source of health-promoting antioxidants, such as; Flavonoids. [2]
Fruits are an important part of a healthy balanced diet, as they also contain many nutrients that are important for health and maintenance of the body, such as; Potassium , folate , and polyphenols, as well as some, such as; Blueberries, strawberries, blueberries, and citrus fruits are a source of phytochemicals, which are still being studied to determine the benefits they provide, and it should be noted that those who eat higher amounts of fruits and vegetables in their diet are less likely to develop many chronic diseases. . [3] [4]
For more information on fruits for babies, you can read our Best Fruit for Babies article .
What is the importance of fruits for children
Fruits are important foods, as they provide a feeling of satiety, as they contain the daily needs of many nutrients, [5] and also contribute to maintaining the level of sugar in the blood, which reduces the decrease in the level of energy associated with children for the middle of the day, [6] In addition, it is a substitute for other types of foods high in calories, as fruits are low in calories, and therefore consuming them may help reduce the amount of calories consumed. [7]
The fruit also contains vitamin C , which contributes to the regeneration and growth of body cells, and has a role in speeding up the healing process of wounds, and maintaining the health of teeth and gums, [7] and it is also low in containing fats and salts, free of cholesterol, and contains potassium and dietary fiber And folate in good quantities as mentioned previously. [8]
According to a study published in the journal Nutrients in 2017, the high intake of fruits and vegetables may contribute to improving the intake of children aged 1-6 years of the nutrients that the body needs in small quantities to be consumed in sufficient quantities, while you did not find Study the effect of eating vegetables and fruits on their body measurements. [9] And a small study published in the Journal of Nutrition Education and Behavior in 2011 indicated that mothers' eating both vegetables and fruits may help children eat them in the recommended amounts, and also control their body weight. [10]
The recommended quantities of fruits for children to eat
The table below shows the body's need for fruits during the different age groups between the ages of 2-18 years: [11]
| Age group | The amount of fruit that the body needs |
|---|---|
| Males and females are 2-3 years old | 1-1.5 cups |
| Females are 4-8 years old | 1-1.5 cups |
| Males are 4-8 years old | 1-2 cups |
| Females from 9-13 years old | 1.5-2 cups |
| Males are 9-13 years old | 1.5-2 cups |
| Females from 14-18 years old | 1.5-2 cups |
| Males from 14-18 years old | 2-2.5 cups |
Tips to encourage children to eat more fruits
Eating healthy food for children at an early age contributes to their continuing to follow healthy practices and habits as they grow old. [12] Here are some tips for increasing children’s intake of vegetables and fruits in the quantities they need: [13]
- Eating fruits either whole or cut by at least one grain with main meals and snacks instead of consuming juices, which is advised to limit drinking to one cup per day. [14] [15]
- Consuming fruits and drinking smoothies instead of milkshakes or milkshakes, especially when craving sugars; As fruits are a source of natural sugar, sweets can be prepared from them. [16] [17]
- Putting fruits such as apples and bananas in a bowl on the kitchen table or in a suitable place for the child to see frequently, and fruits are a good option for snacks that can be taken when going out of the house.
- Coordinating fruit and vegetable dishes in striking shapes and using fruits and vegetables to coordinate a specific look in them, making them more attractive for children to consume.
- Eating meals with the family, it provides an opportunity for parents to talk more with children, and children who eat their meals with their families frequently eat more vegetables and fruits.
- Parents eat fruits and vegetables in front of children, as children seeing their parents eating vegetables and fruits on a daily basis instead of unhealthy foods encourages children to eat them.
- Obtaining fresh fruits and vegetables in season, which helps to preserve their fresh flavor and reduces their cost, and children can also be taken to the fruit and vegetable markets, and allow them to choose some types of food, or some varieties of fruit can be grown at home, so that children participate in the cultivation and picking process, And even prepare it for consumption. [13]
- Keeping some types of frozen, canned, and dried fruits close at hand to use in making smoothies, or adding them to daily meals, as fruit can be added to breakfast cereals, yogurt , or when preparing salads by adding oranges, grapes, or Manga , or strawberry to her. [13]
For more information on infant nutrition, you can read our Baby Diet article .
References
- ↑ Ingrid Keller, “The WHO Fruit and Vegetable survey - definitions and recommended intakes , ” www.who.int , Retrieved 7-26-2020. Edited.
- ↑ Beth Sissons (13-2-2019), "Top 12 healthful fruits" , www.medicalnewstoday.com , Retrieved 7-7-2020. Edited.
- ↑ "Fruits" , www.healthyeating.org , Retrieved 7-7-2020. Edited.
- ↑ "Why is it important to eat fruit?" , www.choosemyplate.gov , Retrieved 27-7-2020. Edited.
- ↑ Caroline Leopold (19-11-2019), “Fruits for people with diabetes” , www.medicalnewstoday.com , Retrieved 7-7-2020. Edited.
- ↑ Dana Dubinsky, "Quick and healthy breakfasts for kids" , www.babycenter.com , Retrieved 27-7-2020. Edited.
- ^ A b "Why Is It To Eat important 's ?, fruit Action " , Www.choosemyplate.gov , Retrieved 27-7-2020. Edited.
- ↑ Vincent Iannelli (2-6-2020), “Why Kids Should Eat More Fruit” , www.verywellfamily.com , Retrieved 7-7-2020. Edited.
- ↑ Kar Chong, Shoo Lee, Swee Ng, and others (7-31-2020), “Fruit and Vegetable Intake Patterns and Their Associations with Sociodemographic Characteristics, Anthropometric Status and Nutrient Intake Profiles among Malaysian Children Aged 1–6 Years” , Nutrients , Issue 8, Folder 9, Page 723. Edited.
- ↑ Paige Miller, Reneé Moore, Tanja Kral (2011-10), “Children's Daily Fruit and Vegetable Intake: Associations with Maternal Intake and Child Weight Status” , Journal of Nutrition Education and Behavior , Issue 5, Folder 43, Page 396-400 . Edited.
- ↑ "Nutrition for kids: Guidelines for a healthy diet" , www.mayoclinic.org , 23-5-2020, Retrieved 27-7-2020. Edited.
- ↑ "Healthy eating for children" , www.healthdirect.gov.au , 12-2019, Retrieved 7-28-2020. Edited.
- ^ A b t "Tips To Encourage Your Child To Eat More Fruits And Vegetables" , Www.stanfordchildrens.org , Retrieved 28-7-2020. Edited.
- ↑ "Kid's Healthy Eating Plate" , www.hsph.harvard.edu , Retrieved 7-28-2020. Edited.
- ↑ "Vegetables and fruit" , www.aboutkidshealth.ca , 27-9-2013, Retrieved 28-7-2020. Edited.
- ↑ "Nutrition Tips for Kids" , www.familydoctor.org , 12-12-2019, Retrieved 7-28-2020. Edited.
- ↑ "Healthy Eating , " www.kidshealth.org , (6-2018), Retrieved 7-28-2020. Edited.
