This article is the third in a series of six, focused on the food groups included in the Food Guide Pyramid. Fruit and vegetables have been placed as the second largest layer of the Food Pyramid. Together with grains, fruits and vegetables provide about 65% of the nutrients recommended in the Pyramid.
. The old saying, "An apple a day keeps the doctor away," has been replaced with a recommended 2 to 4 fruits a day along with 3 to 5 vegetable servings. Fruits and vegetables are low in fat and provide vitamins, minerals, water, and fiber.
Fruits
Fruits are one food group that are usually welcomed by children. Fruits are an easy way to meet your family's need for vitamins like A and C. Vitamin A is crucial for healthy eyes, skin, and hair, and protection against colds and illnesses. Vitamin C helps your family absorb calcium and phosphorus for healthy bones and teeth, and promotes proper healing, muscle and nerve functions, and also protects against colds and flus. Fruits are rich in potassium important for proper heart and nerve function and cell health as well as fructose which gives kids a healthy energy boost.
Servings of Fruits
2 to 4 servings daily
1 serving equals:
- 1 medium sized fruit
- 1/2 cup cooked or canned fruit
- 1/2/cup fruit juice
- 1/4/ cup dried fruit
- 1/2 cup chopped, raw fruit
- 1/2 cup frozen fruit
Vegetables
Historically, getting children to eat vegetables has been a struggle for parents. How many times did you hear your parents say, "Eat your vegetables, or no dessert"? Served fresh and attractively, vegetables can become one of your child's favorite foods. The key is to keep it colorful and simple. Cut veggies into interesting shapes, serve as finger food with a bit of nutritious, low-fat dip, and take your time introducing new "exotic" vegetables like artichokes and asparagus.
Vegetables are rich in vitamins, minerals, cellulose, and fiber. Green leafy vegetables are rich in vitamins A, C, E, K, and folic acid. Carrots are rich in Vitamin A. Potatoes are a good source of Vitamin C. Vegetables are important for your child's digestion, growth, heart and nerve functions, teeth, and bowel regulation. Ideally, vegetables should be served raw, steamed, or lightly baked.
Servings of Vegetables
3 to 5 servings daily
1 serving equals:
- 1 cup raw leafy vegetable
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