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Getting kids to eat their fruit and vegetables is a traditional problem, made even more difficult in these times of junk food.
But we scientifically know a daily intake is essential for good health. Fruit and vegetables are packed with vitamins and minerals and they are non-fattening. In addition they help get rid of cholesterol, contain antoxidants and help prevent cancer.
Kids don't need to eat mountains of them but they should have some each day - as should adults.
In their early childhood you can try to establish good eating habits for kids and ration the junk intake to the occasional ice cream or cake. In later years, however, you will lose some control of the situation to peer and environmental pressures. But don't give up.
Fruit for Fussy Eaters
Presentation is important. Fruit peeled, prepared and aranged nicely is more attractive and easier to eat than the basic unprepared item. With really stubborn kids a spoonful of cream or ice cream on top can make the dish more desirable, as can arranging fruit on a base of sponge cake or tossing it in a custard, mousse or yogurt. Jellies containing fresh fruit are also attractive.
Fruit juices are another alternative. They can be drunk straight or added to certain dishes, like cereals.
Fruits can also be included in salads, items like little slices of orange, apple, peach or apricot. They often go well with things like cheese and ham.
Vegetables for Our Future Leaders
Plain boiled or steamed vegetables can be boring and quite tasteless. Add a touch of excitement by tossing them in just a little oil or butter. Toss in some spices, like black pepper, or a dash of the appropriate herbs. A spoonful of sugar often helps, or a dash of soy sauce.
Try stir fries and other dishes you can mix vegetables in - like noodle and rice recipes. Fried rice is popular with most kids.Many kids who would not normally eat vegetables really tuck into fried rice, not realising they are eating heaps of vegies.
When vegetables are mixed with meat and other ingredients they are more acceptable to kids and tastier.
But cut vegetables small or dice them so they are easier to eat and less noticeable to junior gormets.
Shredding and grating vegetables, like onions and carrots is another way of making them more acceptable, especially in items like sandwiches, meat balls, soups and stews.
Even with plain boiled rice you can toss in a hint of shredded carrot or celery without raising objections, and it adds a touch of colour. Many dishes can be top dressed with a dash of things like chopped parsley, coriander or tomato. It looks good - and it's a few more minerals and vitamins for junior.
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