The fruits are essential foods in our daily diet for the many benefits they bring to our body. These benefits multiply when we speak of children who are in full growth , who need high doses of energy and nutrients to grow healthy . For many parents, the fact that their children eat fruit has become a very complicated task, sometimes mission impossible.
It is difficult for children to understand the need to eat fruit on a daily basis, even when they do not yet have a perception of risk, of the vulnerability of human beings or can not fully understand the positive aspects that their consumption contributes to health. The fruit has become a natural preventive element of many diseases and we need to know its benefits more carefully.
COMPONENTS OF FRUITS
90% of the fruit is water, which is an excellent moisturizer for our body. The remaining 10% binds carbohydrates (fructose), vitamins (A, B, C), organic acids, fiber and mineral salts. The fat content is very low.
The vitamin A help absorb the iron , the calcium and phosphorus, enhances immune system, prevents vision problems, combat respiratory infections, it facilitates healing of the skin and helps growth. Among the fruits rich in vitamin A are: peach, tangerine, orange, melon, bananas, plum and medlars.
The B vitamins contribute to the proper functioning of the heart, muscles, nervous system and digestive system. They favor the growth and production of red blood cells, among other functions. We can find it in bananas, raspberries, pears, lemons, oranges, mangoes, pomelos, pineapples, kiwi and watermelon.
Child eating fruits
As babies grow, we will introduce more fruits into their diet
The C vitamins , like vitamin A, help the absorption of minerals. This vitamin prevents weakness, anemia, joint pains, irritability and helps fight flu viruses. We can find it in grapefruit, lemon, melon, pineapple, apricot, peach, bananas and apples, among others.
It is recommended, as far as possible, that the fruit be ingested with skin because the absorption of vitamins will be greater.
REASONS FOR CHILDREN TO EAT FRUIT
There is no doubt that fruit is beneficial, but these 10 reasons should encourage you to promote this type of food in the diet of your little ones and little ones:
Due to their high water content, they keep us hydrated.
They have high fiber content, which allows to regulate intestinal transit and prevent situations of constipation.
They contain many antioxidants and prevent us from many diseases such as cancer, cardiovascular diseases (diabetes, high cholesterol, etc.) and neurodegenerative diseases, gastrointestinal diseases.
They contribute to growth and development.
Strengthen our immune system, due to its high content of vitamins.
They help eliminate liquids, especially due to their high content of water, sodium and potassium.
They help prevent and treat disorders such as hypercholesterolemia, diabetes, obesity ...
They allow weight control by preventing obesity and the consequences that derive from it: in addition to being great nutrients, they have low fat content, so they are an ideal food to replace snacks, sweets, sweets. ..
It is an easily accessible food, present all year round and relatively adapted to all pockets. The wide variety of fruits on the market or that can be grown allows the child to consume those that he likes the most (sweet, sour ...). It can also be consumed at any time of the day and anywhere.
- They are foods rich in nutrients, which helps to compensate for a deficit in the diet.
WHAT FRUITS AND WHEN TO INCORPORATE THEM INTO THE CHILDREN'S DIET!
The incorporation of fruits into the diet of the child, should be made progressive according to their ability to chew, swallow, preferences, etc. Although, it should be a habit that the family and the school should encourage from an early age.
Some indicative recommendations on what kind of fruits and when to incorporate them into the diet, are the following:
After 6 months: apple, pear and banana
From 7 months: peach and damask from.
Between 8 and 9 months: plums, watermelon without seeds, grapes without skin or seeds, cherry without pit, papaya.
Between 9 and 12 months: citrus fruits (first in juices, then in small pieces), mango and pineapple
From the year: add kiwi, strawberry, raspberries, blackberries, melon, and you can consume all the variety of fruits.
HOW TO GET CHILDREN TO EAT FRUIT
Dietary habits begin at 3 or 4 years and are established after 11. At home and at school, the habit of consuming fruit daily should be introduced. How to do this?
Be patient when you try to introduce the fruit in the child's diet. Surely the child will reject it but do not stop insisting. In addition, it varies with colors, textures, flavors ... Moreover, you can form a little face on the plate with several pieces of fruit and play to eat the nose, the eyes ...
Children are sponges, expert imitators, so try to set an example : it is important for the child to see that habitual consumption at home.
Try to explain the benefits of your consumption: there are many resources on the Internet easily accessible (cards, stories, short videos ...) that can help you in this task.
Teach her to prepare the fruit: to peel it, ways to consume it ...
That the child feels that it is part of the decision making on the daily menus. Ask him what fruits he would like you to buy, when are you going to consume them ...
Put the fruits in view of the child: a fruit bowl on the table, in the refrigerator in sight, etc. Try to avoid buying other products rich in saturated fats (industrial bakery, etc.).
Point the child to cooking classes: in addition to learning recipes and hygiene habits, in these classes nutritional values and healthy habits of consumption are inculcated
Work this habit through games and dynamics . You can find a crowd on the internet. In addition, you will spend a fun time together.
Prepare recipes with fruit with the child: cakes, smoothies, juices, etc. This action will bring the child closer to the fruits and their handling. In addition, you will want to try it, since it has been something prepared by himself.
It is not recommended to offer a prize to the child for having eaten fruit, since it will create a bad habit. However, it is important that you reinforce the child when he consumes fruit with phrases such as: "How nice that you have eaten a banana, now you will have energy all day!" , or "I'm very happy that you tasted such fruit, you know that eating fruit you'll get sick less times!"
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