In Fruits for Children The fruits of integrated food and health, which contain good amounts of fiber food, water, vitamins, minerals, antioxidants, and other plant compounds, it is important to eat a whole without peeling where dander contain high amounts of fiber, antioxidants, and according to many fruits From studies, eating fruits helps reduce the risk of many diseases, such as type 2 diabetes, heart disease, and strokes, and it can also help to lose weight, as fibers increase feelings of satiety, and for this, it is good to eat a variety of Wrap fruits, as each contains different nutrients.
The importance of fruits for children
Making a child eat more fruits may be a challenge for many parents, but it is easier than convincing them to eat vegetables, and it is important to eat good quantities of fruits for children because of its many benefits, including the following:
Fruits are low-fat foods. It contains very little salt. It is considered a low-calorie food. It is a good source of potassium, vitamin C, folic acid, and dietary fiber. It is considered a healthy cholesterol-free food.
The amounts of fruits recommended for children
The child needs to eat fruits by a specified amount and this amount varies according to his age, as eating whole fruits instead of fruit juice is more beneficial for the child, and the following is an explanation of the recommended amounts of fruits for children per day:
A child from the age of two to three years needs to eat one cup of fruits. A child from 4 to 8 years old needs 1 cup to 1/2 cup of fruits. Male and female children between the ages of 9 and 13 need 1.5 and a half cups of fruits. Males between the ages of 14 to 18 need an estimated two cups of fruit, while females of the same age need only one and a half cups. One cup of fruits is referred to as the equivalent of a cup of fruits cut into slices or cubes. Each of the following is equivalent to Small apple or half large apple. A large serving of bananas. Thirty-two grapes. A large grain of oranges. A large grain of peach. A medium-sized pear. Eight large strawberries. Half a cup of raisins.
The most important types of fruits
Fruits differ in their nutritional value, and in the extent of benefit they provide to the body, and there are several types of fruits that are considered the healthiest for the body, including the following:
Eating Indian lemon, or grapefruit (English: Grapefruit) can help reduce insulin resistance, prevent the formation of kidney stones, and may contribute to weight loss. Pineapple: Contains pineapple on a high percentage of vitamin C, it can eat this fruit helps to fight infections, and reduce the risk of cancer. Avocado: Avocado has a high content of potassium and healthy fats, and these two components contribute to promoting heart health.
Blueberries: owns berries Blue ( in English: Blueberries) anti-oxidant properties, properties enhance immunity, so it is possible to protect the body from infection with many diseases. Apples contain apple fiber, antioxidants, and many nutrients, so it helps to improve digestion and reduce the risk of certain diseases. Pomegranate: contains pomegranate many antioxidants and plant compounds, which can contribute to the prevention of the disease. Manga: contains manga antioxidants, inflammation, plant compounds, also contain good levels of soluble fiber, vitamin C. Strawberry: Strawberry is a fruit rich in antioxidants, and it can help reduce the risk of some diseases, and control blood sugar levels. Blueberry: Cranberries contain plant compounds that can help prevent urinary tract infection. Lemon: The lemon is a citrus fruit, and it contains high levels of vitamin C, and vegetable compounds, which contribute to preventing the formation of kidney stones, promoting heart health, and contributing to weight loss. Watermelon: is watermelon fruit high water content, antioxidants, and various nutrients, and the most important antioxidants in watermelon lycopene.
Orange: is orange from good sources of vitamin B, vitamin C, and potassium element, it is possible to help this type of eating fruit to reduce the risk of anemia, and kidney stones. Banana: known as banana high of potassium its content, also contains Allbecktin, so it is useful to regulate sugar levels, improve the digestive system healthy and useful performance during the exercise. Red and purple grapes: Grapes contain antioxidants, anthocyanins, and resveratrol, which help reduce inflammation. Guava: is guava of rich fruit in vitamins, minerals, antioxidants, fiber, thus it is possible to reduce the risk of cancer, and reduce inflammation. Papaya: contains papaya vitamin A, folic acid, vitamin C, potassium, also considered rich fruit Ballicoppin which has anti-cancer and antioxidant properties.
Encourage children to eat fruits
Children usually eat foods that are familiar to them, so parents are advised to continue to provide fruits for their children, and not to assume that their children hate a variety of fruits or vegetables, where it is possible with repeated fruits to them to decide to try it, and it is worth noting that children’s tastes in food change with the progress Their ages and this can help them to eat new varieties of fruits, on the other hand, the parents follow a healthy diet that helps children to follow them, so parents should set an example for their children, and several steps can be observed to encourage the child to eat fruits, including the following:
Involving the child in preparing food:
The child can be allowed to choose the fruits he wants to eat, take him to buy it so that he can smell the smell, then make him participate in washing and preparing it, and on the other hand, it is useful to make him participate in the cultivation of some herbs and fruits in the garden and to take care of them.
Enjoy eating fruits and vegetables:
Parents are advised to eat fruits and vegetables with pleasure and the child’s participation in it, as the child is usually given to eat foods when his parents see them eating them, and it is preferable to provide foods the way they want, as some children prefer to eat fruits and vegetables fresh and not cooked, as well It is recommended that the child be persuaded to eat his food positively, away from stress.
Uniquely presenting fruits:
It is preferable for fruits to always be within the reach of the child, and to present them in a beautiful way that attracts the child, such as placing them in special dishes, diversifying their colors, and cutting them in different ways.
Inserting vegetables and fruits for different recipes:
It is possible to use vegetables and fruits to prepare main and light meals, and can also be introduced to the usual recipes and shaping of their types, instead of preparing new meals unfamiliar to the child, such as using a group of vegetables to prepare pasta sauce, or soup, and on the other hand, it is advised not to Prepare an alternate food for the child so that he is used to eating vegetables.
Drinking fruit juice for children
Children may prefer eating fruit juice because of its sweet taste, but it should be noted that excessive fruit juice can cause obesity and tooth decay, and the American Academy of Pediatrics recommends that children under six months are advised not to give them fruit juice, while the child can be given a lifetime One to six years is no more than 118 to 178 milliliters of these juices, as whole fruits are a better food source for them, in addition to that, children older than 7 years can be given from 237 to 355 milliliters of fruit juice a day.