We should all be eating five portions of fruit and veg a day – but try telling that to the kids.
Finding ways to build all that good stuff into a child’s diet can be a daily struggle, especially when you’re faced with a picky eater. To help you during Healthy Eating Week, here’s some top tips to reach the magical five-a-day.
- Give them a head start: A glass of fresh juice at breakfast, plus a small helping of fresh fruit with cereal, notches up two portions before they’ve even left the house. Bear in mind that juice only counts as one portion, no matter how much your child glugs.
- Keep it varied: Variety is just as important as quantity. A good way to make sure you are covering the range is to choose different coloured fruit and veg, as it’s the different phytochemicals that give food its colour.
- Get them into the kitchen: Kids are more likely to be experimental when they’ve helped to make a meal. When you involve children in preparing their own drinks or meals, it’s amazing what they’ll try.
- Go for balance: Remember that if you’ve fallen short of the magical five one day, you can make up for it the next. Or redress the balance by focussing on darker coloured fruit and veg such as spinach, broccoli and blueberries, as the darker the colour, the bigger the nutritional hit.
- Engage their interest: Encourage children to meet the five-a-day targets by downloading their own wallchart.