Sweet Tooth in Kids: Getting Your Child to Eat More Fruits and Vegetables

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    Sweet Tooth image, pic

    Summer time is all about eating lots of raw berries, fruits, vegetables and leafy greens. If your child has a sweet tooth, summer is the right time to get him or her to eat more natural vitamins. Here you can read all the necessary information about them. The following tips and tricks will help you tell your little one about the vitamins in his plate in a fun way.

    Vitamins in most common fruits and vegetables

    Vitamins

    Fruits and vegetables

    Action

    Vitamin A mango
    grapes
    pumpkin
    carrot
    potatoes
    tomatoes
    watercress
    parsley
    cauliflower
    broccoli
    green salad
    spinach
    asparagus
    melon
    watermelon
    apricots
    peaches
    apples
    Improves eyesight.
    Is good both for hair and skin, for growth of bones and teeth.
    Is good for reproduction of cells and certain hormones.
    An effective preventive against measles.
    Vitamin D white cabbage
    carrot
    sea kale
    green leaves
    potatoes
    Participates in the regulation of metabolic processes and cell
    proliferation.
    Helps a body absorb phosphorus and calcium.
    Stimulates the synthesis of hormones.
    Vitamin E avocado
    asparagus
    broccoli
    spinach
    green salad
    tomatoes
    sea kale
    Slows down skin aging.
    Protects cells from damage.
    Participates in the formation of red blood cells.
    Helps absorb vitamin A.
    Vitamin K cabbage
    spinach
    green lettuce
    leaves
    potatoes
    grapes
    asparagus
    garlic
    Participates in the metabolism both in bones and connective
    tissue.
    Participates in the assimilation of calcium and in the interaction of calcium with Vitamin D.
    Helps kidneys work properly.
    Vitamin C (ascorbic acid) dried rose hips
    black currant
    apples
    grapes
    strawberry
    white cabbage
    broccoli
    cauliflower
    green salad
    dill and parsley
    oranges and citrus fruits
    potatoes
    carrot
    onion
    green pepper
    watermelon
    Works as an antioxidant.
    Helps to protect the body cells from free radicals (cancer and cardiovascular diseases).
    Facilitates production of collagen (healthy skin and bones).
    Improves digestion of iron in the digestive tract.
    Vitamin B1 (thiamine) apples
    grapes
    green salad
    broccoli
    white cabbage
    sea kale
    cauliflower
    potatoes
    carrot
    beets
    watermelon
    The vitamin is necessary for a healthy heart, both nervous and
    digestive systems.
    Regulates the metabolism of fats and carbohydrates.
    Vitamin B2 (riboflavin) white cabbage
    cauliflower
    green salad
    potatoes
    apples
    grapes
    watermelon
    sea kale
    Regulates the exchange of proteins, fats and carbohydrates.
    Reduces eye fatigue.
    It is necessary for cellular growth and respiration.
    Minimizes a negative impact of various toxins on the respiratory tract.
    B3 (niacin, nicotinic acid) white cabbage
    cauliflower
    broccoli
    potatoes
    beets
    green salad
    grapes
    pineapple
    apples
    watermelon
    Participates in the metabolism of fats and proteins.
    Improves cholesterol.
    Removes toxins.
    B4 (choline) broccoli
    oranges
    spinach
    Prevents atherosclerosis
    and diseases of the nervous system.
    B5 (pantothenic acid) leafy greens
    cauliflower
    Stimulates the production of adrenal hormones –
    (glucocorticoids), which helps to treat various allergies, heart diseases, arthritis, and colitis.
    Promotes the absorption of other vitamins.
    Participates in the metabolism of fatty acids.
    B6 (pyridoxine) potatoes
    white cabbage
    cauliflower
    green salad
    apples
    grapes
    bananas
    watermelon
    Lowers cholesterol and lipid levels in the blood.
    It is necessary for the normal function of the central and peripheral nervous systems.
    B9 (folic acid) parsley
    green salad
    onion
    bananas
    grapes
    oranges
    watermelon
    potatoes
    Helps to reduce anxiety and depression.
    Helps to treat liver diseases (chronic hepatitis, cirrhosis), atherosclerosis, psoriasis.
    Vitamin B12 (cyanocobalamin) beets
    spirulina
    sea kale
    sea vegetables
    grapes
    in the tops of some vegetables
    spinach
    green salad
    Is necessary to maintain normal hematopoiesis.
    Plays an important role in protein metabolism (promotes the use of amino acids).
    Stimulates the growth processes.
    Participates in the synthesis of a number of enzymes.
    Participates in metabolism of carbohydrate, fat, and protein.
    Is used to treat diseases of the nervous system and various types of anemia.
    Is used to prevent and treat atherosclerosis, hepatitis and cirrhosis.
    Increases resistance to viral infections and colds.
    Improves memory and concentration.
    Reduces cholesterol in blood.

    Do we get enough vitamins from fruits and vegetables?

    Most of all, fruits and vegetables contain:

    • B-group vitamins;
    • vitamin C;
    • vitamin A (carotene).

    Vitamin C

    One glass of fresh apple juice contains 4 – 4.5 mg of vitamin C (daily rate is 60 mg).

    Thus, to get a daily intake of vitamin C from apple juice, you need to drink about 15 glasses of juice a day.

    Vitamin C in citrus fruits

    It is believed that a lemon, rich in vitamin C, helps to treat colds. In fact, lemons, oranges and other citrus fruits are not the highest in vitamin C, they take only the 10th place.

    There is much more vitamin C in a bell pepper, tomatoes of different types, cabbage (broccoli and cauliflower), spinach, lettuce, and parsley. Even potatoes contain more vitamin C than lemons do.

    Nevertheless, there’s not much benefit from vitamin C contained in potatoes. Heat treatment destroys vitamin C by almost 90% – both boiled and fried potatoes almost do not contain vitamin C. The same is with all other fruits and vegetables. Therefore, the best source of vitamin C is raw vegetables and fruits.

    Smokers lack twice as much vitamin C as non-smokers do. So, try to consume the vitamin from raw fruits and vegetables as much as possible.

    Vitamins B, E, A, D

    It’s extremely difficult to get the norm of these vitamins from fruits and vegetables, since they are mainly found in other foods. These are meat, liver, milk, cheese, butters, oils, bread with bran, cereals.

    Unique vitamins in vegetables and fruits

    In fruits and vegetables there are combinations of vitamins that can’t be found in other foods.

    These are C, P, and K vitamins. They are also called bioflavonoids. They help a human body to fight aging and accelerate the metabolism.

    Fat-soluble vitamins

    Vitamin K is extremely important for the growth of bones and blood flow. It provides a normal calcium metabolism and helps absorb vitamin D.

    The best sources of vitamin K are leafy greens, green peas, broccoli, sorrel, spinach, and tomatoes.

    Antioxidants

    Antioxidants (rutin, hesperidin, kakhetin) help a human body to fight aging and a negative effect of the environment. They help reduce the possibility of bleeding, normalize blood pressure, strengthen capillaries, protect against allergens.

    The main sources of antioxidants are berries: black currant, blueberries, and grapes. Also, a handful of ash berries contains a daily rate of antioxidants.

    Tips and tricks to reduce your kid’s sugar cravings

    Both adults and kids benefit greatly from raw fruits and vegetables when ate in season. If we, adults, understand this and can eat more these foods consciously, the question is how to get your child to eat them. Of course, the simplest thing is to protect your little one from sweets from babyhood, but what to do if he is already addicted to sugar? There are some tips and tricks that will help you save your little one’s teeth and health.

    1. Be a role mode. You yourself should review your diet and add lots of fruits and vegetables, and very little sweets (or better don’t eat them at all) to it.

    2. Don’t force the child. Thus, he will only throw tantrums.

    3. Start adding little amount of fruits and vegetables (cooked or raw) to the child’s menu and slowly increase it, thus having your child become accustomed to them.

    4. Watch cartoons and interesting movies to help the child understand the benefits of fruits and vegetables.

    5. Talk to your child a lot, ask him to help and tell you which way he’d like to eat them, find a solution together and reach an agreement.

    6. Pretend you can’t eat vegetables and some fruits, you prefer sweets and cookies. When your little one already knows all the benefits of veggies, ask the child to persuade you to eat them more.

    7. Play various games about vitamins. Like this one.

    What you will need

    Make the jig-saw puzzles: a circle with a name of a vitamin and four corner cards with the corresponding fruits and vegetables to attach to the circle.

    How to play

    1 to 9 players can play this game.

    You will need circle cards and the corner ones.

    You can play as together with your child, as a family so invite your kid’s friends and play altogether.

    Take the same number of circle cards for you and the child. Mix the corner parts of the puzzle and place them in the middle of the table face up. Play by matching the corner parts to the circles and getting the whole image. The winner is the one who is the first to get the images.

    You can create lots of rules and options of this game; the main thing is that your kid has lots of fun.

    May both you and your kids be always strong and healthy!

    How do you stop your kid’s sugar cravings? Let’s exchange experience in this oh-so-important issue.

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    2 COMMENTS

    1. This was super informative – thank you for sharing your knowledge! I’ve bookmarked this for a few friends that are currently pregnant. All the best!

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