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One of the most impactful ways to support your child’s well-being during the school-age years is by incorporating a variety of fruits and vegetables into their daily diet. Packed with essential nutrients, vitamins, minerals, and fibre, these natural wonders offer many benefits that can contribute to your child’s growth, development, and overall vitality.

The school-age years are marked by rapid growth, both physically and mentally. Fruits and vegetables offer a host of benefits that are particularly vital during this developmental phase. By providing a diverse range of nutrient-rich options and using creative strategies to encourage kids to eat them, you can set your child on a path towards a lifetime of healthy eating habits.

Nutritional needs for school kids

Fruits and vegetables are nutritional powerhouses that deliver a wide range of health benefits to growing children. Here’s a closer look at why they are so vital for school kids.

Brain health and cognitive development

The vitamins and minerals found in fruits and vegetables, such as vitamin C, vitamin K, and folate, contribute to optimal brain function and cognitive development. These nutrients can aid in memory and concentration.

Energy for activities

As school-age kids become more active, they require energy to fuel their physical activities. Fruits provide natural sugars that supply immediate energy, while the fibre in both fruits and vegetables provides sustained energy release.

Immune support

School environments may expose children to various germs. The vitamins A and C in fruits and vegetables can strengthen the immune system, helping your child to fend off illnesses.

Bone health

Calcium and vitamin D, essential for bone health, are found in many vegetables and fruits like broccoli, oranges, and spinach. These nutrients can aid in maintaining strong bones and teeth, crucial for active kids.

Digestive health

Fibre-rich fruits and vegetables promote healthy digestion and can reduce the likelihood of gastrointestinal discomfort to help your child focus on their studies.

Tips for encouraging schools kids to eat more fruit and veggies

• Include colourful options: Vibrantly coloured fruits and vegetables are not only visually appealing but also packed with diverse nutrients. Try blueberries, carrots, strawberries, and bell peppers.
• Snack smartly: Replace sugary or processed snacks with sliced fruits, carrot sticks, celery, or snowpeas. Preparing convenient and nutritious snacks makes it easier for your child to choose healthier options.
• Lunchbox variety: Pack your child’s lunchbox with a combination of fresh fruits and vegetables. Cherry tomatoes, baby carrots, apple slices, and grapes are easy to include and enjoyable to eat.
• Dips and sauces: Provide healthy dips like yogurt-based dressings or hummus to make raw vegetables and fruits more appealing.
• Smoothies: Blend fruits and vegetables into delicious smoothies. The natural sweetness of fruits can mask the taste of certain veggies, making it a great way to sneak in nutrients.
• Cook together: Involve your child in meal planning and preparation. Let them choose a new fruit or vegetable to try and experiment with simple recipes.
• Educational approach: Teach your child about the importance of different nutrients found in fruits and vegetables. This knowledge can empower them to make healthier choices independently.
• Grow your own: If possible, start a small vegetable or herb garden. Children often become more interested in trying foods they’ve grown themselves.

Written by Kidspot NZ.

See more:

• How to tackle bad eating habits in kids
• Review: Barker’s Super Fruit Crush Multipack Pouches
• Smoothie freezer packs