Get Your Kids To Eat Fruit And Veg

For a kid, being able to concentrate, maintain energy levels, and be attentive as well as active throughout their school day is important.

Parents need to be feeding their children food that will give them the energy that can be stored and released when they need it throughout their day. Low glycemic (GL) foods include whole grains, good proteins (such as unprocessed meat, fish, eggs, beans, seeds, nuts, chicken, that is lean), and fruits and vegetables.

The following is a list of fruits with highest to the lowest GL value:

• dried fruits
• bananas
• mangos
• grapes
• pineapples
• kiwi
• apple
• plum
• peach
• watermelon
• melons
• pear
• cherries
• strawberries
• raspberries
• blueberries
• blackberries

Despite several other countries recommending more (thirteen) servings of vegetables or fruit daily, the Irish Health Authorities recommends five servings, a serving consisting of 80 grams (which is equal, roughly, to about half an apple).

One of the best ways to get a wide variety of vegetables at once and multiple servings is with a soup. You can even puree the soup after it’s been cooked in a liquidizer in order to serve it to your children in a thermos, should they not like lumpy bits. Soups are a great option for children’s school lunches and will help them get the nutrients and energy they need to stay active in the classroom. Better concentration is offered through fruits or vegetables that are low in GL (such as sweet potato) and can be a great option for the lunchbox.

Snacks are also a great way to sneak in a serving of fruits or vegetables. And staying hydrated throughout the day can ensure they aren’t sluggish. Water is the best drink you can put in a lunchbox, but try adding a little squeeze of lemon juice (fresh) and chill the water to make it a more interesting drink.

Hitting the target of the proper amounts of servings per day can seem tough, but it’s the little things that will help you do it. Try adding some fruit to their breakfast cereal, such as diced bananas or apple pieces. Different kinds of melons or berries can make a great snack as they head out to school, for lunch a whole grain bread packed with egg and quality protein like fish or chicken can keep them going, add in soup for the afternoon, some great proteins for dinner with servings of vegetables, and in no time at all your kids will be able to maintain their energy and be living a happier, healthier life.

More ideas:

• Try adding healthy food to ice cream or yogurt, such as a delicious fruit. Fruit pops made out of purees can be another great option.

• If your kids like juice, try squeezing them freshly.

• Add in another vegetable to your regular mashed potatoes like sweet potatoes, parsnips, or carrots.

• Use pureed veggies to make delicious sauces and soups.

• Give your kids rewards (other than food, such as a movie rental or going on a day trip) for hitting their fruits and vegetable goal of five servings each day for the week.

• Keep treats in the pantry, but ensure they are healthy. Things like oat cookies, plain pretzels, or plain popcorn can be a great option to snack on something special.