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According to the newest USDA nutrition recommendations,recommendations, half of your plate should be made up of fruits and vegetables. However, very few Americans are getting their necessary servings on a daily basis. This can be especially true for children. If you are not used to buying and eating fresh fruits and vegetables, it can be a real challenge to put them on the menu. However, by following a few simple guidelines, you can start your children and yourself on a path to better health. Get them involved To get children interested in fruits and vegetables, give them a choice. Allow them to choose a fruit or vegetable that appeals to them. This makes them feel involved and greatly increases the chance that they will try the new food. Set an example If the adults are dining on only meat and potatoes, it is unlikely that the children are going to eat those steamed carrots. If the parents are taking portions of the carrots, there will be less push back. Aim for variety With fruits and vegetables, the more colors, the better the assortment of vitamins. Try different kinds of lettuce, or strawberries instead of pears, or a mango. You get the idea. An added bonus is that the more variety, the less likely the family will get tired of eating the same foods, over and over again. Research The USDA has some very helpful information about healthy eating. You can find out a great deal about guidelines to healthy eating from sites like: healthy eating Mix it in Cut up mushrooms can go in spaghetti, cooked carrots or peas can be mashed into soup. The possibilities are endless. This strategy can be especially helpful when trying to get picky eaters get their recommended servings. Aim for firmness and take a good look For fruits like grapes, do a gentle "squeeze test". Are they firm? If so, turn the bag over and look at the ones on the bottom. Are they firm? Other fruits, like peaches, need to have a little softness to them. A rule of thumb when choosing all fruits and vegetables is to really look them over. If they are turning brown, wilting, or seem overly soft or "beat up", move on. Stick to the fresher looking ones. Check out local fruit stands and farmers markets Not only are you supporting local growers, you are also likely to get fresher produce since it is often straight from the fields or orchards. Local growers are also going to provide produce when it is in season. It can be surprising how different fresh fruits and vegetables taste when they are in season rather than trucked in from far away countries. Ask an expert If you have questions about how to choose a ripe fruit or vegetable, ask the grocer at the supermarket or the employee of the fruit stand. They are almost always happy to offer pointers and you will come away with knowledge for future purchases. Serve produce as snacks Instead of chips, serve raspberries. Instead of puddings, serve an orange. This is an excellent way to get kids who must have a snack some healthier foods in their diet. Make it appetizing Try serving cut up fruits and vegetables in small bowls placed near your children's plates. Curiosity will often prompt them to try a little. By making note of different favorites, you will have an idea of what to buy on your next shopping trip. Know your serving sizes The internet can offer a great deal of information about what exactly is a serving of fruits and vegetables. A great one by the CDC is servings . You may be pleasantly surprised to find out you already have more than one serving of fruits or vegetables on your plate. Beware of choking hazards Grapes and apples can be a choking hazard for little ones as can fresh vegetables like carrot sticks and celery. Always err on the side of caution. When in doubt, cook or steam vegetables until they are soft and palatable enough to mash. This will help children get used to the flavor of vegetables at a young age without being in danger. Likewise, fruits like plums and apricots have seeds that can pose a choking danger. If you aren't sure if something has small seeds in it, be the first "taste tester". This way you will know if you need to remove seeds before giving them to your kids. Your pediatrician is a great resource for recommendations as to when and how different foods can be introduced into your children's diet. Don't give up Maybe the whole family tried broccoli and no one liked it. Or lima beans have become the hated food. That's OK. Now you know what not to buy. Keep trying new things. Eventually, there will be some family favorites that everyone will love. |
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