Eating a diet rich in fruits and vegetables, as part of an overall healthy diet, provides the vital nutrients including vitamins, minerals and phytochemicals children need to fuel their growth during childhood. Children who eat generous amounts of fruits and vegetables daily also help their bodies fight disease, according to Eleanor Whitney and Sharon Rolfes in their text "Understanding Nutrition."
Healthy Diet
A healthy diet for kids includes plenty of fruits and vegetables. The USDA developed a version of the MyPyramid food guide for kids to provide personalized food plans for children based on age, weight and gender. For instance a 10-year-old boy needs to consume 2 1/2 cups of vegetables and 1 1/2 cups of fruit each day, according to the USDA MyPyramid for Kids. Eat a variety of fruits and vegetables to obtain the needed nutrients for a healthy growing child.
Fruits
Fruits provide vitamin A, vitamin C, potassium and fiber and are low in calories, fat, sodium and cholesterol. Good choices for vitamin A to promote vision and support growth include mango, watermelon and avocado. Vitamin C-rich fruits including citrus juices, orange, grapefruit, strawberries and melons act as antioxidants protecting tissues, strengthening blood vessel walls and helping the body absorb iron. Bananas, strawberries, grapefruit juice and avocado provide potassium for muscle contraction, nerve transmission and a steady heartbeat. Fiber helps keep the digestive tract healthy.
Vegetables
Vegetables provide vitamin A, C and E potassium and fiber. Vitamin A found in carrots helps the eyes see clearly and keeps the skin healthy. Vitamin C in spinach and broccoli helps heal cuts and wounds, keeps teeth and gums healthy and helps the body absorb needed iron from food. Potassium in potatoes is needed by every cell in the body. Choose broccoli, tomatoes, green beans, peas, carrots and a variety of other green, red and orange vegetables.
Significance
Children who eat fresh fruits and vegetables enjoy better health now and build healthy eating habits for a lifetime. The nutrients in fruits and vegetables enable healthy growth, protect the body from disease and help prevent chronic illness such as cardiovascular disease, cancer and diabetes later in life, according to Mary Mitchell in "Nutrition Across the Life Span."
Considerations
According to the USDA's MyPyramid food guide, eating fruits and vegetables reduces the risk of some chronic diseases such as diabetes, cardiovascular disease and some cancers. Some nutrients such as vitamins A, C and E, found in fruits and vegetables, strengthen the immune system, according to P.C. Calder, C.J. Field and H.S. Gill in the text "Nutrition and Immune Function."
Common feeding problems that may prevent young children from receiving needed nutrients include refusing vegetables and fruits. Possible solutions, according to Mary Mitchell in "Nutrition Across the Life Span," include offering finger foods such as raw vegetables with dip and fruit with yogurt dip. Include vegetables in soups, casseroles and pasta sauce, add fresh fruit to cereals, and keep a bowl of fresh fruit on the counter as a quick snack. The more often a food is presented to a young child, the more likely the child will accept that food.
References
- "Understanding Nutrition, Ninth Edition"; Eleanor Noss Whitney and Sharon Rady Rolfes; (2002)
- Team Nutrition: My Pyramid for Kids
- My Pyramid: A Food Plan
- "Nutrition Across the Life Span"; Mary Kay Mitchell; (2003)
- "Nutrition and Immune Function"; Calder, P.C., Field, C.J, and Gill, H.S; (2002)
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