2 What is the importance of fruits for children?
3 Recommended quantities of fruits for children to eat
4 tips to encourage children to eat more fruits
Fruits can be eaten after main meals, or even as snacks, and they are often consumed fresh as they are, and can also be eaten as dried fruits.
Most of the fruit is characterized by its sweet taste, while other types may have a bitter or sour taste.
Fruits contain many essential vitamins and minerals, and they are rich in dietary fiber, and they are also a source of antioxidants that are beneficial to health, such as; Flavonoids.
Fruits are an important part of a healthy balanced diet, as they also contain many nutrients that are important for health and the body, such as; Potassium, folate, polyphenols,
Also, some types of fruits such as: blueberries, strawberries, and citrus fruits are a source of phytochemicals.
It should be noted that those who eat higher amounts of fruits and vegetables in their diet are less likely to develop many chronic diseases.
What is the importance of fruits for children?
Fruits are important foods, as they provide a feeling of fullness, and they also contain the daily needs of many nutrients,
It also contributes to maintaining the level of sugar in the blood, which reduces the decrease in the level of energy associated with children for the middle of the day,
In addition, it is an alternative to other types of high-calorie foods, as fruits are low in calories, and therefore fruit consumption may help reduce the number of calories consumed.
Fruit also contains vitamin C, which contributes to the regeneration and growth of body cells, and has a role in speeding up the process of wound healing, and maintaining the health of teeth and gums.
It is also free of cholesterol and contains potassium, dietary fiber, and folate in good amounts as mentioned previously.
And a small study published in the Journal of Nutrition Education and Behavior in 2011 indicated that mothers’ eating both vegetables and fruits may help children eat them in the recommended amounts and also control their body weight.
The recommended quantities of fruits for children to eat
The table below shows the body’s need for fruits during the different age groups between the ages of 2-18 years:
|The amount that the body needs from fruits
|Males and females 2-3 years old
|Females 4-8 years old
|Males 4-8 years old
|Females 9-13 years old are
|Males 9-13 years old are
|Females from 14-18 years old
|Males from 14-18 years old
The recommended quantities of fruits for children to eat
When it comes to portion sizes and daily recommendations for fruit, this means that one cup of fruit usually equals one cup of sliced fruit, or:
- A large orange
- A large peach
- Medium pear
- A small apple or half a large apple
- A big banana
- About 32 grapes without seeds
- A medium grapefruit
- 8 large strawberries
- A piece of watermelon
- 1/2 cup raisins
Also, a cup of 100% fruit juice, including apple juice and orange juice, can be considered one cup of fruit, but eating whole fruits that contain more fiber instead of juice is the best and ideal choice for eating fruits.
Tips to encourage children to eat more fruits
Eating healthy food early in children contributes to their continuing to follow healthy practices and habits as they get older.
Here are some tips for increasing children’s intake of vegetables and fruits in the quantities they need:
- Eat fruits either whole or cut by at least one grain with main meals and snacks instead of consuming juices, which is advised to limit drinking to one cup per day.
- Consuming fruits and drinking smoothies instead of milkshakes, especially when craving sugars; As fruits are a source of natural sugar, sweets can be prepared from them.
- Putting fruits such as apples and bananas in a bowl on the kitchen table or in a suitable place for the child to see frequently, and fruits are a good option for snacks that can be taken when going out of the house.
- Coordinating fruit and vegetable dishes in striking shapes and using fruits and vegetables to coordinate a specific look in them, making them more attractive for children to consume.
- Eating meals with the family, it provides an opportunity for parents to talk more with children, and children who eat their meals with their families frequently eat more vegetables and fruits.
- Parents eat fruits and vegetables in front of children, as children seeing their parents eating vegetables and fruits on a daily basis instead of unhealthy foods encourages children to eat them.
- Obtaining fresh fruits and vegetables in the season, which helps to preserve their fresh flavor and reduces their cost, and children can also be taken to the fruit and vegetable markets, and allow them to choose some types of food, or some varieties of fruit can be grown at home, so that children participate in the cultivation and picking process, And even prepare it for consumption.
- Keeping some types of frozen, canned, and dried fruits close at hand to use in making smoothies, or adding them to daily meals, as fruits can be added to breakfast cereals, yogurt, or when preparing salads by adding oranges, grapes, mangoes, or Strawberry for her.
A summary of the features of the fruit
- Eating fruits nourishes the body with essential vitamins, dietary fiber and antioxidants.
- It has major benefits for heart and digestive health and aids in weight management and skin health.
- Fruits have different shapes and sizes, and fruits of all kinds have health benefits. For best results, add a variety of fruits to your diet.
- Many people can enjoy eating a variety of fruits to improve their health and reduce the risk of inflammation, heart disease, cancer, obesity and diabetes.
The content of the submitted articles, including all text, graphics, images, and other materials, is provided for educational purposes only.
The information provided is not a substitute for professional medical advice or professional diagnosis.
Moreover, the information on this website should not be taken as final medical advice in relation to any case or individual situation.
We strongly recommend that you always seek the advice of your doctor or other qualified health service provider with any questions you may have regarding any medical condition, your general health, or the health of your child.
If you found this interesting please share the article