Getting your children to eat their vegetables may be challenging at times, but the key to improving your child's intake is to set a good example and to keep vegetables readily available. Vegetables provide your children with a variety of nutrients they need for good health. Depending on their age, children need three to four servings of vegetables a day. Knowing the nutrient composition of different types of vegetables can help you determine how they fit your child's diet.
Carrots
Sliced carrots make a convenient and easy snack choice for your children. A 1-cup serving of sliced carrots contains 50 calories, 1 g of protein, 0.3 g of total fat, 12 g of carbohydrates, 3.4 g of fiber, 40 mg of calcium, 390 mg of potassium, 20,381 IU of vitamin A and 16 mcg of vitamin A. One serving of sliced carrots meets more than 1,000 percent of the recommended dietary allowance for vitamin A. Vitamin A supports bone health and growth and development.
Broccoli
Broccoli also makes a healthy vegetable choice for children with its high vitamin C, calcium and potassium content. A 1/2-cup serving of cooked chopped broccoli contains 27 calories, 2 g of protein, 0.3 g of total fat, 6 g of carbohydrates, 2.6 g of fiber, 31 mg of calcium, 229 mg of potassium, 50 mg of vitamin C, 86 mcg of folate and 1,207 IU of vitamin A. One serving of cooked broccoli meets 100 percent of you child's daily needs for vitamin C, which helps support growth and immune health.
Sweet Potatoes
Sweet potatoes are a starchy vegetable, which means they contain a higher amount of carbohydrates and calories than other vegetables. Sweet potatoes, like carrots, are also high in vitamin A. One medium baked sweet potato with the skin contains 103 calories, 2 g of protein, 0.2 g of total fat, 24 g of carbohydrates, 4 g of fiber, 43 mg of calcium, 542 mg of potassium, 22 mg of vitamin C and 21,909 IU of vitamin A.
Cherry Tomatoes
Like carrots, cherry tomatoes also make good vegetable snack choices for your children. Cherry tomatoes are a good source of vitamin C, potassium and folate. Cut your cherry tomatoes in quarters before serving them to your children if concerned about choking. Ten cherry tomatoes contain 31 calories, 1.5 g of protein, 0.3 g of total fat, 7 g of carbohydrates, 2 g of fiber, 17 mg of calcium, 403 mg of potassium, 23 mg of vitamin C, 26 mcg of folate, 1,416 IU of vitamin A and 13.4 mcg of vitamin K.
References
- Center for Nutrition Policy and Promotion; Fabulous Fruits ... Versatile Vegetables; June 2003
- "The International Journal of Behavioral Nutrition and Physical Activity"; Determinants of Fruits and Vegetable Consumption Among Children and Adolscents: A Review of the Literature; M. Rasmussen, et al.; August 2006
- USDA: Nutrient Database
- Office of Dietary Supplements; Vitamin C; November 2009
- Office of Dietary Supplements; Vitamin A; April 2006
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