Articles - Give him the proper nutrition

Fruits and Vegetables : Nourishing Growth

It’s a common fact that fruits and vegetables are good sources of healthy nutrition, especially for growing up kids. Giving your child fruits and veggies early on is a good way to familiarise him with greens and cultivate good eating habits, while providing him with the essential nutrients he needs to grow.

While all fruits and vegetables can be considered healthy, some are more suitable for young children due to their taste, texture or specific nutrients needed for growth and development. They also provide fibre to ward off constipation and keep the digestive system healthy.

Fruits

All fruits are rich in vitamins and minerals, so you can choose the best fruit for your child based on its texture, hardness and taste. Some fruits, like apples, bananas and ciku, are also good sources of fibre.

Vegetables

The ideal source for the vitamins, minerals and other nutrients your child needs, vegetables can be grouped into three categories:

1. Darker-coloured vegetables (green leafy, deep yellow or
orange types)

Deep yellow or orange types are a good source of vitamins A and C, as well as folic acid.
Green, leafy vegetables are rich in calcium and iron, which are needed for a variety of functions, from ensuring healthy skin and sharp vision, to boosting your child’s resistance against infections and helping build strong bones, teeth and blood.
Vegetables like spinach, kangkong, broccoli, peas, carrot, pumpkin and tomatoes are especially good.

2. Starchy vegetables

These contain vital energy-giving carbohydrates, as well as fibre, vitamin B, and minerals like iron and magnesium.
Try starchy vegetables like potatoes, sweet potatoes, and yam.

3. Lighter coloured vegetables

Lighter coloured vegetables like cauliflower, cabbage, radish, turnip and onions are also packed with essential vitamins and minerals.
Steamed cauliflower florets make good finger food.

Serving suggestions

To preserve the nutrients in vegetables, it is a good idea to peel and cut them only when the recipe calls for it. Also, try to minimize the amount of water used for blanching or boiling, and avoid overcooking. Stewing is a good way of softening hard vegetables like potatoes and carrots, while keeping the nutrients in the sauce.

Starting your child on a good diet with plenty of fruits and vegetables provides much-needed nutrients and creates good eating habits for a healthier life.

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