Fruits and Vegetables - Rich in Goodness!
Dec 23, 1998 - © June Kaminski
This article is the third in a series of six, focused on the food groups included in the Food Guide Pyramid. Fruit and vegetables have been placed as the second largest layer of the Food Pyramid. Together with grains, fruits and vegetables provide about 65% of the nutrients recommended in the Pyramid.
. The old saying, "An apple a day keeps the doctor away," has been replaced with a recommended 2 to 4 fruits a day along with 3 to 5 vegetable servings. Fruits and vegetables are low in fat and provide vitamins, minerals, water, and fiber.
Fruits
Fruits are one food group that are usually welcomed by children. Fruits are an easy way to meet your family's need for vitamins like A and C. Vitamin A is crucial for healthy eyes, skin, and hair, and protection against colds and illnesses. Vitamin C helps your family absorb calcium and phosphorus for healthy bones and teeth, and promotes proper healing, muscle and nerve functions, and also protects against colds and flus. Fruits are rich in potassium important for proper heart and nerve function and cell health as well as fructose which gives kids a healthy energy boost.
Vegetables
Historically, getting children to eat vegetables has been a struggle for parents. How many times did you hear your parents say, "Eat your vegetables, or no dessert"? Served fresh and attractively, vegetables can become one of your child's favorite foods. The key is to keep it colorful and simple. Cut veggies into interesting shapes, serve as finger food with a bit of nutritious, low-fat dip, and take your time introducing new "exotic" vegetables like artichokes and asparagus.
Vegetables are rich in vitamins, minerals, cellulose, and fiber. Green leafy vegetables are rich in vitamins A, C, E, K, and folic acid. Carrots are rich in Vitamin A. Potatoes are a good source of Vitamin C. Vegetables are important for your child's digestion, growth, heart and nerve functions, teeth, and bowel regulation. Ideally, vegetables should be served raw, steamed, or lightly baked.
Preparing Fruit & Vegetables
Make sure that you scrub fruits and vegetables well before serving. If you can, choose organically grown fruits and vegetables, or grow your own! Kids love working in their own vegetable garden and berry patch. There's nothing like sitting under an apple or peach tree, laden with ripe, juicy fruit! Makes wonderful childhood memories!
Suggestions for Fruits and Vegetables for the Holidays
The Christmas and Holiday season is often rich in high-calorie, high-fat foods. If you add several choices from the grains and fruit and vegetables groups to the menu, the nutritional value of your holiday meals will sky rocket.
Try to keep a bowl of raw colorful fruit in full view at all times during the holidays, for kids and guests to enjoy. It will help tone down their appetite for cookies and cakes. Also, keep a tray of chopped attractively cut vegetables in the fridge, along with low-calorie, yoghurt-based dip. Kids love dipping vegetables as much as adults, especially if they are readily accessible.