What’s the fuss over at the dining table? Vegetables! Most parents worry that their children are not eating enough or any vegetables. Consequently they force them to gulp down vegetables and meal times become stressful and unsavoury for both the parent and child. In our zeal to make our children eat vegetables, we sometimes take it for granted that our child will reject vegetables and we make it a big issue if they consume vegetables. We all derive pleasure from food so does our children, so let it be an enjoyable experience. Developing healthy eating habits is crucial in a child’s development and vegetables have a huge role to play in setting up a path for a long and healthy life.
WHY VEGETABLES?
Vegetables are a good source of fibre, vitamins and minerals. Many studies have implicated lack of fruits and vegetables in the development of heart disease, stroke, type 2 diabetes, hypertension and cancer of the mouth, stomach and colorectal cancers. It has also been reported that low intake of fruits and vegetables result in poor respiratory health. The vitamins present in vegetables such as Vitamin C and caretenoids protect our bodies from diseases and are immunity boosters. They are also rich in potassium which decreases bone loss and reduce the risk of developing kidney stones. To top it all, vegetables are low in calories , even lower than fruits will help to keep our weight in check.
HOW MUCH?
It is recommended that one should consume a minimum of 5-6 servings of fruits and vegetables everyday. Out of 5 servings, one should consume at least 3 servings ov vegetables. Therefore, vegetables consumption should exceed fruit consumption. However, one must understand that any amount is better than none. It should be ever present in the child’s daily diet.
- 2-3 year olds (toddlers) – 1 cup* of vegetables each day
- 4-8 year olds – 1 1/2 cups of vegetables each day
- 9-13 year old girls – 2 cups of vegetables each day
- 9-13 year old boys – 2 1/2 cups of vegetables each day
- 14-18 year old girls – 2 1/2 cups of vegetables each day
- 14-18 year old boys – 3 cups of vegetables each day
1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the vegetable group.’
one serving is equal to about 1/2 cup of raw or cooked vegetables, 1 cup raw, leafy vegetables, or 1/2 cup cooked or canned peas or beans. And servings for younger children are even smaller, with a toddler serving being equal to about 1/2 of a regular adult serving size.
WHICH ONES?
A child should be encouraged to eat all vegetables under the sun- starchy, leafy, squash and most importantly different hues.
Orange – carrots, tomato. Pumpkin
Green Leafy – broccoli, spinach, lettuce, cabbage, spring onions
Starchy – corn, green peas, white potatoes
Others – cauliflower, aubergine, cucumbers, celery
EATING VEGETABLES – MAKE IT EASY
- Cut the vegetables differently – Children prefer raw vegetables to cooked. – Vegs such as carrots, cabbage, peppers can be cut Into Sticks, Shredded , Julienned, interesting shapes.
- Juice it – Some children enjoy juices. Give them vegetable juice instead of fruit or mix some
- Vegetable Soups
- Stir Fries
- Pasta Sauce
SOUP IT UP
The best way to encourage vegetable eating in children is to offer soups to them. Soups make it easy to deliver different variety of vegetables in one bowl in one meal too. The variety of vegetables eaten is more important than the amount to ensure that the child is getting most of his vitamin requirements of beta carotene, folates and iron. Dark green leafy vegetables are a good source of iron for vegetarians. Soups are liquid and children find it easier to consume, which makes life simpler for the moms too.
Tomato soups are rich in caretonoids. Tomatoes are one of the most concentrated source of beta-carotene along with carrots, red pepper, spinach and broccoli. These caretonoids are precursors to Vitamin A which are essential for good eyes as well as skin. It provides immunity to the body. Children with low intake of Vitamin A are more susceptible to infectious diseases such as diarrhea and respiratory infections. Pastas added to tomato soups can make it more interesting. Chopped carrots can increase the caretonoid content of the soup and make it crunchy.
Spinach soups and vegetable soups with broccoli florets can help in maintaning an adequate folate and iron status in children especially the vegetarian ones. Children with high iron intake have been reported to have higher IQ and better cognitive abilities.
Corn is the one of the few vegetables which is a good source of Vitamin E. Hence a bowl of corn soup can provide children with a dose of a powerful antioxidant which inactivates harmful free radicals and increases immunity by maintaining body’s natural immune cells. Mushroom corn soup can be double trouble for microbes because apart from corn which boosts immunity, mushrooms contain a substance called theanine that aids lymphocytes (immune cells) fight microbes. Milk(along with water) and chicken can be added to increase the protein content of the soup. Noodles in the soup can make it more filling.
Happy relaxed children are more receptive to new foods. Offer different kinds of soups to your children and throw your vegetable woes out of the windows. Have fun at mealtimes and life would be Duck Soup!