Nutrition for kids must include daily consumption of vegetables and fruits. Parents and caregivers can encourage healthy snacking that incorporates the daily requirements for both fruit and veggies by cleaning a multi-day supply for children and placing the precut food in a transparent container with water. This allows for a quick but healthy snack, according to the U.S. Department of Agriculture.
Function
Fruit and vegetables play an important part in kids' diets. The American Heart Association states that proper sources of nutrition and energy are critical to supporting a "desirable body weight." Carbohydrates and protein are important, but kids also need raw or cooked vegetables and raw fruit. Canned or frozen fruits and vegetables, provided the food is low salt and has no added sugar, are acceptable options, according to the Australian Healthy Kids organization.
Vegetable Serving Sizes
At least one piece of fruit should be served at every meal, according to the American Heart Association. The Australian Healthy Kids website states that kids should have four servings every day. Serving sizes for children vary according to the age of the child. As the child ages and grows, greater intake is recommended. Children from age 1 to 3 require at least 3/4 cup of varied veggies every day. By the time a child reaches the age of 14 to 18 years, at least three cups of vegetables are required for males, with females needing an average of a half-cup less due to their body structure. Females usually weigh less than males and have less muscle mass. If the child grows rapidly and reaches a height that is greater than average for the age group, more vegetables may be eaten with each meal.
Fruit Serving Sizes
Fruits add vitamins and fiber to a child's diet. The American Heart Association advises at least one fruit serving for every meal served during the day. The Australian Healthy Kids organization states that two servings provide the best health for children. Juices should be avoided, according to the American Heart Association. A toddler between the ages of 1 and 3 should have a serving size that totals at least one cup every day. The total jumps to 1.5 cups for kids age 4 through 13 years old. The recommended amounts for male children age 14 to 18 years old include servings at each meal that total three cups for the day, according to the American Heart Association. Females require 1.5 cups during the teen years, 1/2 cup less than male age counterparts.
Features
Having a variety of vegetables and fruits keeps eating interesting and exposes children to a wide variety of healthy choices, according to the U.S. Department of Agriculture. Packaging kids' servings in bags that offer easy access to appropriate-sized snacks encourages children to take the initiative in eating the daily requirement of fruits and vegetables.
Considerations
Kids who experiment with fruit and vegetable tastes develop a greater taste palate than children who stick to basic fruits and vegetables through the earliest years. Introducing fruits and veggies to children who rarely eat the menu options may be challenging. Suggestions for this group of young eaters includes hiding the fruit and vegetables in other foods. Pureeing the foods for use in sauces and fillings for children who have an aversion to eating some foods also helps to introduce the flavors and nutrients.
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