It is typical that we have to insist that our children eat fruit and vegetables on a daily basis. Who wants to have an apple for a snack when there are cookies and cakes? As many of you will know children are influenced by a consumer environment and poor eating habits. Fruit and vegetables are not "fun." In addition to our generation and that of our children, we have overstimulated taste buds. This means that we cannot appreciate the tastier flavors of fruit or vegetables. Believe it or not, and many do not believe it, vegetables have a very intense flavor. The fruit is also very sweet, and has nuances that our "badly educated" taste buds do not allow us to savor.
The ideal and healthiest thing would be for children to consume 5 servings of fruits and vegetables daily. The healthiest division for me in this case would consist of 2 pieces of fruit and 3 of vegetables. The fruit is a rich source of fructose, which although they are naturally present sugars, are metabolized the same as those that are not. The association 5 a day promotes healthy eating habits, where a varied diet is key for children.
Tricks for children to eat more fruits and vegetables
Before starting to list the tricks, it must be clarified that in life not everything is achieved through miraculous tricks or tips. That our children have a good diet is part of the base of us, the parents themselves, and the example we give them. If we eat an unhealthy diet, loaded with saturated fat and sugar, our children will probably follow this model and in the future have the problems of having grown up in an environment with bad habits.
- Preach by example. There is no use telling your child that vegetables and fruit are very healthy if he does not see you eat even one serving a day. Whenever you can, accompany him at meals. You can complement the breakfasts with fresh seasonal fruit.
- Between hours, and if your child is hungry, offer him fruit before anything else.
- Vegetables should be the main dish at meals, either raw (the best option), pureed or cooked. Everything else must be a complement to them, be it a serving of fish, meat ... If your meal is going to consist of pasta or rice, add vegetables in small cubes. The little ones will love it.
- Start getting your young children used to solid food as soon as possible. From the year if you have not practiced BLWIt is a good time to add solids to your diet. This will get you used to the textures of different types of food.
- Let them choose the fruit or vegetable to eat. That they go shopping with you will be a good incentive for them.
- Make fruit and vegetables attractive to eat. A well-presented dish, such as fruit skewers with many colors, will be a call for consumption.
With these tricks it is possible that your child eats more fruits and vegetables. But as we have been saying from the beginning, in the example is the best teaching. Remove from your diet, at least in front of your children, industrial pastries.