Essential healthy dose of daily fruits for Kids


Part of child diet plan need balanced diet like mix of fruits, While Eating the whole fruit with pulp toughens teeth, strengthens gums and bowel movements.

Always Experts Says Fruits should always be consumed without salt. A general serving of 100-200 gm reduces the chance of being obese/fat as child nowadays eat a lot of junk food like oil foods, kind of all street foods..etc 

Ø  Fruits are rich in nutrients like Vitamin C, potassium, foliate (B vitamins). Apart from the nutritional value, fruits make the best and non-allergic food for children of all age groups. 

Ø  Fruits may not top the list of favourite foods for children, but good reasons exist to include them in your child’s daily diet. Fruits are packed with anti-oxidants, vitamins, minerals and most importantly, dietary fibre.

Ø  Children with diseases like celiac disease, lactose intolerance, IBS (Inflammatory Bowl Syndrome), can also eat fruits liberally. Moreover, fruits keep the body hydrated providing the best solution to constipation and weight loss and are a great substitute for high calorie snacks.

Ø  They improve intestinal health, that is, gut flora. Fruits rich in Vitamin C help in increasing the absorption of iron decreasing the chances of anaemia, a rampant disease in children (around 80 per cent children in India suffer from anaemia) aged 3 years to 10 years. This also severely affects their IQ and cognitive performance. Some of the important fruits which should necessarily be a part of a child’s diet are:




Apple:

An apple a day keeps asthma away. The apple, as a fruit, is calorie dense, delaying gastric emptying and filling enough for a single meal. One medium size apple (96 calories) is sufficient for a day.

Banana:

Easily chewable, easy to digest and the best weaning food, it works wonders for children suffering from loose motion (mix 1 banana with curd). It is the richest source of phosphorous, calcium and potassium. One banana should be eaten every day.

Orange:

It is rich in Vitamin C and folic acid. It is a great solution during nausea and vomiting.

Guava

A good source of Vitamin C and pectin (a good laxative), it helps to cure constipation. Children should consume at least one guava daily.

Watermelon:

A common summer fruit, it is high in Vitamin A (carotene) and potassium and rich in anti-oxidant lycopene. About 150 gm of watermelon can be consumed in a day to keep the body hydrated as it contains 92 per cent water. It also promotes heart health because of its ability to reduce cholesterol.

Kiwi:

A good source of Vitamin C and potassium, it boosts immunity, gives a healthy skin tone and reduces the formation of kidney stones, which occur in kids aged 5 years to 10 years. One kiwi a day is enough for kids.

Fun ways of eating fruits:

  • Fruit ice-creams and fruit custards can be given to kids as it helps in consuming fruits in a different form and also enhances their taste buds. 
  • Pomegranate mixed with curd improves gut motility as curd is a probiotic and pomegranate is a good source of fibre.
  • Giving chilled fruit smoothies like strawberry smoothie, watermelon-pudhina smoothie, banana-yoghurt smoothie; guava smoothie.. etc, enhances their taste and also refreshes their system, providing different nutrients. 
  • Fruit juices should only be given during a critical illness. Eating the whole fruit with pulp toughens teeth, strengthens gums, intestines and bowel movements.



    





Documented By :K.K.Krishnan                                                                 Source :Google

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