Fruits and Vegetables – Why do kids need them?  How much do they need?

Fruits and vegetables are packed with vitamins and minerals, provide an excellent source of fiber, and are mostly fat and cholesterol free.  They’re great energy sources for kids without filling them with unnecessary calories, fat or sugar.

It’s important to include a variety of fruits and vegetables each day.  Think about rainbows and go for as many different colors as possible.  Each color group provides different nutrients and benefits for different parts of the body.  Here are a few examples from each color group.

Red -- apples, cherries, strawberries, red peppers, tomatoes 

Foods in this group help with heart health, lower blood pressure, and fight infections.

Orange / Yellow – apricots, oranges, peaches, pineapple, carrots, corn, winter squash

These foods aid in health of the heart, eyes and immune system.

Green -- leafy greens, asparagus, broccoli, green beans, peas, honeydew, kiwi

These foods improve vision, and strengthen bones and teeth.

Blue / Purple – blueberries, purple grapes, plums, eggplant, purple cabbage

Blue and purple foods help with the aging process, improve memory and heart health.

White / Tan / Brown – onions, garlic, mushrooms, potatoes, bananas, pears

Foods in this group improve heart health and keep cholesterol at safe levels.

There are many ways to include fruits and vegetables in your child’s diet. 

          Top hot or cold cereal with fresh fruit

          Make smoothies with fresh or frozen fruit

          Choose 100% fruit and vegetable juices instead of soft drinks

Add vegetables to your favorite entrees, like tacos, lasagna, casseroles, and pasta dishes.

          Add pureed vegetables to sauces

          Have a salad at dinner or raw vegetables

Instead of candy, try dried fruit as a snack

When preparing meals for your child, keep these serving sizes in mind.

Vegetables

* 4- to 8-year-olds need 1 1/2 cups of veggies each day.

* 9- to 13-year-old girls need 2 cups of veggies each day.

* 9- to 13-year-old boys need 2 1/2 cups of veggies each day.

Fruits

* 4- to 8-year-olds need 1-1 1/2 cups of fruit each day.

* 9- to 13-year-old girls need 1 1/2 cups of fruit each day.

* 9- to 13-year-old boys need 1 1/2 cups of fruit each day.

Healthy Bites is provided by the Eagle County School Wellness Committee.

References:

Healthydiningfinder.com, 2006.

The Nemours Foundation, KidsHealth.org, 2005.