Fruits are a crucial necessity in your child's diet. Fruits provide vitamins and minerals that are very important in ensuring not only their growth, but their maturity and a strong immune system as well. While many parents understand that adding the necessary values of fruit and help their child stay healthy, many times it can be difficult to figure out how much or what exact fruits your child needs to eat. The following information we provide in this eco kids installment will surely help.
Here is a breakdown stating the amounts of fruit needed daily based on your child's sex and age.
According to the Centers for Disease Control and Prevention (CDCP), girls aged two to three years old need at the minimum of one cup of fruit a day. Girls aged four to eight years old need a minimum of one to one and a half cups of fruit a day. Girls aged nine to thirteen will need a minimum of one and a half cups of fruit a day. Even teenaged girls between the ages of fourteen and eighteen need a minimum of one and a half to two cups of fruit each day. Boys require even more. Boys aged from two to three will need a minimum of one cup of fruit a day. Boys aged four to eight will need a minimum of one and a half cups of fruit daily. Boys aged nine to thirteen will need one and a half to two cups a day. Teenage boys between the age of fourteen and eighteen need a minimum serving of two to two and a half cups of fruit each day.
Our eco-kids writers obviously recommend you provide your children with the higher end of the recommended daily amount. So, if it recommends 1-1½ cups each day, go with the 1½ cups.
When choosing the best available products for your children, we also recommend the most natural fruits possible. Steer clear of basic fruit cups loaded with preservatives. If possible go organic. Buying fresh organic fruits that you can cut up and serve would be the best game plan. Many parents associate the serving "cup" with a pre-packaged product. It certainly does not have to be. Yes fruit cups you buy pre-packaged are convenient, but they are not always the best product for you child (or you for that matter). After all, this eco-kids installment article is not just about eating fruits, it's about eating right and going green.
Below you will find a list of some of the most important vitamins and minerals that your kid needs to consume in order to stay healthy. You will find examples of what fruits provide these vitamins as well. Think of it as your "go to" guide for your child's needs for eating fruits that contain the highest possible amounts of vitamins they need each day.
Calcium is an important vitamin not only keeps your kid's bones and teeth strong, but it also helps your child's muscles work correctly. You will find that fruits high in calcium to be oranges, kiwi, cherries, plums and the lesser known figs (you would be surprised at how many kids enjoy figs).
Fiber as it does for adults, slows the quantity of sugar that it immersed in your child's bloodstream and fiber also helps your kid have soft, normal bowel movements. Apples, bananas, pears, berries (blue, black, boysen, raspberry), dates, figs, kiwifruit, oranges, all contain higher amounts of fiber.
Iron is an essential vitamin for maintaining healthy skin, hair, and your child's nails. Iron also helps produce much needed energy for kids. Apricots (dried) tend to be high in iron.
Folic acid/Vitamin B9 will preserve your child's DNA and RNA. This helps decrease cancer risks and anemia. Cantaloupe, bananas, oranges, blackberries, grapefruit, papayas, raspberries, strawberries, and watermelon are all high in folic acid levels. You have probably noticed a lot of popular fruits contain folic acid.
Potassium is a crucial vitamin for your child's brain and neuron growth. You will find that bananas, kiwis, apricots, cherries, pomegranates, and even prunes are great sources for potassium.
Vitamin A is important for your child's eyesight and growth. Cantaloupe, apricots, mangos, grapefruit, tomatoes (yes, a fruit), and watermelon are great sources for Vitamin A.
Vitamin B1 is helpful in maintaining a healthy heart for children. Pineapples tend to be high in vitamin B1.
Vitamin C is an anti-oxidant that helps wash out all the detrimental compounds that may influence your child's health. Vitamin C also forms your child's healthy immune system.
Citrus fruits tend to be high in Vitamin C levels. Grapefruit, oranges, limes and lemons contain Vitamin C. More exotic fruits such as guava, kiwi, papayas and pineapples do as well. Popular fruits like raspberries, strawberries, and honeydew and watermelon also make the list.
Now, many of our eco-kids article readers will notice that basically children and adults benefit in the same way when it comes to vitamins and minerals. However, in the years of development as younger ages, you must understand that kids simply need help and guidance when making the right decisions on what foods to eat. Most children do not have the experience that adults have when it comes to eating the proper foods. The more you know, the better you grow!
Author: Amy Wermuth