Health Benefits of Fruits for Kids

fruits list

Do you worry that your kid isn’t eating any fruits? Are they still picky eaters despite your best efforts to get them to eat? Fruits health benefits are endless, but despite knowing this fact, are you unable to feed them? Continue reading for suggestions on how to get kids to eat their fruits.

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Why should kids consume fruits?

Fruit supplies nutrients including vitamins, minerals, dietary fibre, and phytonutrients, which keep your kid healthy and prevent chronic conditions like heart disease, diabetes, stroke, and some types of cancer.

Additionally, children are likely to develop a sweet tooth and seek foods like chocolate, candies, and sugary beverages. So, those who want to indulge in desserts, fruits offer a healthy option.

Also check, 8 Healthy recipes for picky eaters using fruits and veggies

NUTRITIONAL VALUE:

  • Fruits include no cholesterol, little fat, and few calories. So, they do not compromise your child’s health.
  • Fruits contain a lot of fibre, which helps your child’s intestinal system stay healthy.
  • Fruits are great sources of vitamins and minerals. Fruits are a great way to increase your child’s intake of potassium. Bananas, oranges, melons, cantaloupe, and other fruits can be added to your child’s diet.

Also check, 6 healthy fibre rich recipes for kids

FRUITS HEALTH BENEFITS

Fruits’ health benefits are numerous. Some of them include:

Cleansing: 

Some fruits, including avocados, blueberries, apples, etc., are particularly good at eliminating toxins from the body and purifying it.

Also check, Apple and banana benefits for kids

Energy:

Natural sugars such as fructose and glucose can be found in fruits. Both of these sugars are concentrated energy sources and can be used as a healthy alternative to processed foods with a high sugar content, such as sweets, colas, and cakes. As a result, obesity can be prevented in children in the long run.

Also check, Preventing obesity: Natural ways to reduce weight

Aids digestion:

Dietary fibre is abundant in whole fruits (with peel). The fruit’s insoluble fibre aids in giving the diet more substance. Additionally, it promotes easy digestive movement. As a result, regular bowel movements are promoted, which prevent constipation.

Also check, Quick fix for weak digestion

Keep gut healthy:

Dietary fibre that can be fermented, such as pectin, inulin, resistant starch, and lignin, are present in whole fruits. The ideal prebiotic support provided by these fermentable fibre helps to improve gut flora and in turn, keeps the gut healthy.

Also check, Role of prebiotic foods for health

Boosts immunity: 

Gut microbiota is improved when fruits  are regularly consumed in the appropriate proportions. By keeping the immune system strong, a healthy gut flora enhances overall health. Additionally, fruits supply necessary vitamins, minerals, and bioactive chemicals that are also important for sustaining immunity.

Also check, What are probiotic foods for gut health?

Bone health and growth:

Fruit aids in acquiring potassium. Fruits are a great source of essential vitamins, minerals, and antioxidants that may also support bone health. 

Also check, Vitamin D, Calcium and kids: Are they building strong bones?

Overall health:

Except for vitamin B12, whole fruits are a good source of almost all vitamins. They are also abundant in bioactive substances such as phenols, flavonoids, and carotenoids as well as minerals. These nutrients contain anti-inflammatory and antioxidant properties that improve overall health.

FRUITS OPTIONS FOR KIDS

TYPE OF FRUITFRUITS LISTBENEFITS
Yellow and orange fruitsOrange, grapefruit, banana,mango, peaches, pineapple, Persimmons,Papaya, starfruit, NectarinesRich in beta carotene and good for the eyes of child
Red fruitsTomato, apple, cranberry, strawberries, watermelon, plumsSources of powerful antioxidants and vitamins. Good for heart health
Green coloured fruitsGreen apple, guava, kiwi, pear, grapes, melon, lime, custardRich in calcium. Supports bone health and growth.
Seasonal fruitsJackfruits, mango, lychee, cherry, pineapple, strawberry.High in nutritional value because they are fresher and consumed closer to the harvesting period

Also check, Hormones happy fruits list for teens and kids

HOW TO ENCOURAGE CHILDREN TO EAT FRUITS?

  • Make the produce easily accessible. Keep clean apples, bananas, and other fruit readily available. Everything you give your child should be presented elegantly because appearance is crucial.
  • Prepare more desserts with fruits in them. In your three meals, try to incorporate some fruits . Increase the amount of fruits you use in meals by being more creative.
  • Let your child choose his favourite fruits  when you take him to fruit shops. Give the whole fruit instead of the fruit juice. Rather than unhealthy snacks, give your child fruit. Create a little fruit garden because children will enjoy eating what they have grown.
  • Put a variety of hues on your child’s plate to make eating fruits  enjoyable. Take your kids along while you prepare different meals.
  • Whenever your child tries to consume a new fruit , praise him for his efforts so that they tend to eat more.

DAILY FRUIT CHART FOR KIDS

Age/GenderServing size (in cups)
2-3 years1
4-8 years1.5
9-13 years1.5
14-18 year boys2
14-18 year girls1.5
Fruit chart for kids

Check Healthy Recipes with Fruits for kids

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If your child is a picky eater or does not take enough nutrition for the day, you can give Daily Nutrition Chocolate Spread | Made with clinically proven ‘5 Ayurvedic Herbs and 7 Nuts’ | ORDER | 0% preservative | 0% Palm oil |


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8 Healthy Recipes for Picky Eaters with Veggies and Fruits

healthy recipes for

Every mother has a tale about her child refusing to eat fruits or veggies. The struggle between kids and a platter of fruits and vegetables is as ancient as time itself. Fruits and vegetables that are colourful and crunchy are a vital and delightful element of your child’s diet. Essential nutrients are found in both vegetables and fruits and are necessary for their health, growth, and development. If you are having trouble encouraging your kids to eat their vegetables and fruits, here are 6 easy tips and tricks along with 8 healthy recipes for your picky eaters. (7 Health foods for kids daily nutrition)

6 tips and tricks to make kids eat veggies and fruits

1. Keep exposing children to veggies and fruits

It is easy to become disappointed if your child refuses to eat a vegetable or fruit, especially if you have tried multiple times with no success. Even yet, if you keep presenting the same vegetable or fruit, they are likely to try it eventually.

Keep portion amounts and preparation techniques in mind when introducing your kid to a new veggie/fruit or one they have not tried before. To avoid being turned off or overwhelmed by a whole dish, start with a tiny piece, such as one or two pieces. To entice children to try veggies or fruits, they need to be exposed to them regularly. Even if your child initially rejects a vegetable or fruit, try again with the same or alternative preparations. (10 Amazing health benefits of bottle gourd/ lauki)

2. Mix veggies and fruits into their favourite meals

What’s impressive about veggies and fruits is their versatility. Vegetables and fruits may be made more appealing by including them in your toddler’s favourite dishes. If your child enjoys pizza, idli, dosa, khichdi, noodles, paratha, pasta or scrambled eggs, consider adding chopped or shredded veggies to these recipes. (7 health benefits of carrot for kids)

3. Hide vegetables and fruits in ways your kids will not recognize.

Do not give up if your children refuse to eat a vegetable or fruit. One of the best parts about vegetables and fruits is how readily they can be incorporated into recipes, often in unnoticeable ways. The possibilities for incorporating vegetables into meals are nearly limitless. Vegetables may be hidden in sauces and dips by mixing them with other ingredients.

Almost any vegetable or fruit may be used to produce veggie or fruit-loaded smoothies and soups. Another method to increase your toddler’s veggie consumption is to add shredded carrots, broccoli or cauliflower to pizza. Also, try adding spinach, shredded carrots, mashed sweet potatoes or beets, and berries, apples, bananas or peaches to pancakes, cookies, or muffins.

4. Involve them in the shopping and meal preparations.

If you can bring your children to the grocery store, spend some time familiarising them with vegetables and fruits. Discuss with them the name of the vegetable or fruit and how it tastes.

In addition to shopping, have your children assist you in the kitchen or observe you while you make meals. Before the meal, give your child an option between two vegetables/fruits or ask how they want their vegetables cooked. You may ask them to add a few veggies or fruits during preparations and it is one of the great ways to grow their comfort level with vegetables and fruits.  (Kids nutrition: 5 reasons for poor nutrition)

5. Make it fun-filled

Other meal factors, rather than the veggie or fruit itself, might impact a child’s desire to eat them. If your child refuses to eat veggies/fruits that have been sliced or diced, try cutting them into stars, hearts, or other shapes instead. Serve them in brightly coloured bowls or plates. Make meals more enjoyable by using brightly coloured dishes, entertaining cutlery, and veggies and fruits chopped into various shapes.

6. Be a good role model

Have you ever wondered why kids are so picky when it comes to vegetables and fruits? The solution is straightforward. If you enjoy tasty foods, your child will as well. Serve fruits and/or vegetables often, particularly at each meal and snack. Allow your children to observe you making healthy food choices and eating your veggies and fruits. Do not force them but make it enjoyable. 

What is the right amount of fruits and vegetables for the kids to consume?

Providing your child with fresh fruits and veggies daily can help them stay active and healthy. Continue to provide your child with healthy recipes of fruits and veggies daily, rather than simply the ones they prefer.

According to USDA recommendations, the serving size of fruits and vegetables is determined by age. However, 1 cup of vegetables and fruits is the recommended serving size for children aged 2 to 6. Serving sizes for children also vary depending on their appetite and degree of activity. Remember that any amount is better than none, and continually look for opportunities to add more. (2 ways to add nutrition to your kid’s food while travelling)

8 Nutritious and healthy recipes for introducing fruits and vegetables

The best approach to include vegetables and fruits into a child’s diet is to incorporate them into their favourite meals. Apart from that, you could discover new methods to sneak them into meals in an unnoticeable, delicious, and wholesome way. Here are 8 nutritious and healthy recipes for including fruits and vegetables in the child’s diet.

healthy Recipes to sneak/hide vegetables

Check out these 4 healthy recipes which are an easy way to hide veggies in classic or homemade Indian dishes.

1. Beetroot idli
healthy recipes for - Beetroot Idli
Beetroot Idli

Ingredients

  • 1 cup Samai millet/ rice
  • ½ cup Urad dal (Split black gram)
  • 1 cup Beetroot puree
  • 1 tbsp Ghee/oil
  • 3 tbsp Iyurved’s Daily Nutrition Veggies and Dal powder (order here)

Preparation

  • Soak rice and dal for 3-4 hours.
  • Grind it to make a thick paste. Keep it for rest overnight for fermentation.
  • Add beetroot paste, salt and Iyurved’s Daily Nutrition Veggies and Dal powder (order here).
  • Mix it well and pour the batter into greased molds.
  • Put the idli maker into steamer, cover it and cook for 15-20 minutes.
  • Let it cool and serve with coconut chutney.

1 beetroot idli – 80 calories
Additional nutrition benefits 
(1 serving of Iyurved’s Daily Nutrition Veggies and Dal powder gives 35.24 calories with 2.06g of protein).

Check 6 Best immunity boosting drinks in winter for kids

2. Pumpkin pancake
healthy recipes for - Pumpkin pancake
Pumpkin pancake

Ingredients

  • 1/2 cup Jowar flour
  • 1/4 cup Pumpkin puree
  • 1/2 cup Bajra flour
  • 1/4 tbsp Ghee
  • 1 cup Milk/Water
  • 1 tsp Cinnamon powder
  • 3 tbsp Iyurved’s Daily Nutrition Veggies and Dal powder (order here)
  • Salt to taste

Preparation

  • Mix the jowar, bajra, pumpkin puree, cinnamon powder, salt and ghee in a bowl.
  • Add Iyurved’s Daily Nutrition Veggies and Dal powder (order here) and milk or water, mix well to form slightly thick batter.
  • Heat the pan and add a ladle of batter and cook on the medium flame.
  • Allow it to cook on the both sides for 30 seconds and serve hot!!

1 Pumpkin pancake – 185 calories
Additional nutrition benefits 
(1 serving of Iyurved’s Daily Nutrition Veggies and Dal powder gives 35.24 calories with 2.06g of protein).

3. Carrot and broccoli pasta
healthy recipes for
Carrot and broccoli pasta

Ingredients

  • 1 cup Pasta
  • 1/2 cup Carrot and broccoli puree
  • 1 small sized Onion
  • 3- 4 cloves Chopped garlic
  • 1 tsp Pepper/Oregano 
  • 3 tbsp Iyurved’s Daily Nutrition Veggies and Dal powder (order here)
  • 2cups Water
  • 1 tbsp Oil
  • 1/2 cup Other veggies (optional)
  • 1 tbsp Schezwan sauce
  • Salt to taste

Preparation

  • Heat oil in a pan and saute the garlic, onion.
  • Add carrot, broccoli puree and Iyurved’s Daily Nutrition Veggies and Dal powder (order here) and cook for 5- 8 minutes.
  • Add other veggies (optional ) and cook for another 5 minutes.
  • When the sauce becomes thick, add salt, pepper or oregano, schezwan sauce and pasta.
  • Finally, add water, cover the pan and cook on low flame.
  • Once the pasta is cooked, turn off the flame and serve!!

You may add 1 tbsp of Iyurved’s Daily Nutrition Veggies and Dal powder to the pasta while it is being cooked or to the cooked pasta when serving your child.

1 cup –  209 calories
Additional nutrition benefits 
(1 serving of Iyurved’s Daily Nutrition Veggies and Dal powder gives 35.24 calories with 2.06g of protein).

Check 5 easy pasta recipes with vegetables hidden inside

4. mixed veggies CHEESE paratha
healthy recipes for
Mixed veggies cheese paratha

Ingredients

  • 1.5 cups Wheat flour
  • 1 cup Jowar/ Sorghum flour
  • 1 small size Beetroot
  • 2 medium size Carrot
  • 1 small size Capsicum
  • 1.5 cup Diced/ Grated Mozzarella Cheese
  • 2 tbsp Iyurved’s Daily Nutrition Veggies and Dal powder (order here)
  • 1/2 tbsp Oregano
  • 4 tbsp Oil
  • 1 tbsp ghee
  • Salt to taste

Procedure

  • Take wheat, jowar flour, salt and oil in a bowl. Add water slowly and knead to make a soft dough.
  • Divide the dough into equal portions.
  • Take chopped veggies, cheese in a bowl.
  • Add salt, oregano and Iyurved’s Daily Nutrition Veggies and Dal powder (order here). Mix well to make a filling.
  • Take the small dough ball, flatten it out and roll gently. Place the filling and seal it on top and roll the paratha evenly.
  • Heat the tawa, spread the oil, cook on a medium flame for a few seconds.
  • Once one side is done, flip it over. Apply oil till it turns golden brown.
  • Drizzle some ghee on both sides and serve hot.

You may add Iyurved’s Daily Nutrition Veggies and Dal powder to the paratha dough.

1 Mixed veggie cheese paratha – 166 calories
Additional nutrition benefits 
(1 serving of Iyurved’s Daily Nutrition Veggies and Dal powder gives 35.24 calories with 2.06g of protein).

HEALTHY Recipes to sneak/hide Fruits

Check out these 4 healthy recipes which are an easy way to hide fruits in classic or homemade Indian dishes.

1. BANANA AND APPLE MUFFINS
healthy recipes for - banana and apple muffin
Banana and Apple muffin

Ingredients

  • 2 eggs or 2 tbsp chia or flaxseeds powder soaked in 6 tbsp warm water till it becomes lumpy
  • 2 mashed banana
  • 1 tbsp butter
  • 2 tbsp Iyurved’s Daily Nutrition Veggies and Dal powder (order here)1.5 cup wholewheat flour or almond flour
  • ¾ tsp baking soda
  • Salt to taste
  • 1 small apple cut in small chunks
  • Honey (optional)
  • Chocochips (optional)

Preparation

  • Preheat oven at 175 celcius for 5 min.
  • Mix eggs/ chia or flax paste, banana, and butter orIyurved’s Daily Nutrition Veggies and Dal powder (order here) in a bowl.
  • Add flour, baking soda, apple chunks, salt to the bowl and Mix well. Feel free to add chocolate chips to the mixture.
  • Taste the mixture for sweetness, and add honey as per your taste.
  • Divide batter to muffin pan or moulds.
  • Bake for 16 to 18 minutes or until golden.

1 Banana and apple muffin– 106 calories
Additional nutrition benefits 
(1 serving of Iyurved’s Daily Nutrition Veggies and Dal powder gives 35.24 calories with 2.06g of protein).

Check 12 nutritious and healthy food recipes for kids

2. Ragi banana pancake
Ragi pancake

Ingredients

  • 1 cup Ragi Flour
  • 1/2 cup whole wheat flour or oat flour
  • 2 ripen mashed bananas
  • 1.5 tbsp yogurt or 1 tsp baking powder
  • 1 egg or flax-egg (1 tbsp flax seeds mixed with 6 tbsp warm water, leave for 5 min)
  • 2 tbsp Iyurved’s Daily Nutrition Veggies and Dal powder (order here)
  • 1 tbsp Ghee (clarified butter)
  • Salt to taste

Procedure

  • Mix ragi flour, whole wheat flour, ripen bananas, baking powder, Iyurved’s Daily Nutrition Veggies and Dal powder (order here), salt and egg. The batter should not be watery.
  • Heat a skillet. Grease with oil or ghee.
  • Once heated, pour a ladle of batter on to the skillet. 
  • Allow the pancake to cook on medium heat.
  • Flip to the other side and allow it to cook properly for 30 seconds.
  • Serve hot!!

You may add Iyurved’s Daily Nutrition Veggies and Dal powder to the batter.

1 Ragi pancake – 230 calories
Additional nutrition benefits 
(1 serving of Iyurved’s Daily Nutrition Veggies and Dal powder gives 35.24 calories with 2.06g of protein).

3. Mango milkshake
healthy recipes for - Mango milkshake
Mango milkshake

Ingredients

  • 1 ripen Mango (ripe)
  • 1/4 cup Milk
  • 1 tbsp Iyurved’s Daily Nutrition Veggies and Dal powder (order here)

Preparation

  • Slice the mangoes.
  • Transfer the mangoes, milk and Iyurved’s Daily Nutrition Veggies and Dal powder (order here) into the blender.
  • Blend them until it is smooth.
  • Serve fresh!!

1 cup – 170 calories
Additional nutrition benefits 
(1 serving of Iyurved’s Daily Nutrition Veggies and Dal powder gives 35.24 calories with 2.06g of protein).

Check 8 healthy and creamy recipe of smoothies and milkshakes

4. Watermelon paratha
watermelon paratha
Watermelon paratha

Ingredients

  • 1 cup wheat flour
  • 3/4 cup jowar/sorghum flour
  • 1 cup Watermelon puree
  • 1 tsp carrom seeds
  • 2 tbsp Iyurved’s Daily Nutrition Veggies and Dal powder (order here)
  • 2 tbsp Oil
  • 1 tsp ghee
  • Salt to taste

Procedure

  • Take wheat flour and jowar/sorghum flour in a bowl.
  • Add watermelon puree to it.
  • Further add carrom seeds, salt and Iyurved’s Daily Nutrition Veggies and Dal powder (order here)
  • Bind it to make soft dough. Rest the dough for 15-20 minutes.
  • Divide the dough into equal portions.Take a small ball and roll the paratha evenly.
  • Heat the tawa , spread oil, cook on a medium flame for few seconds.
  • Once one side is done, flip it over. Apply oil till it turns golden brown.Drizzle some ghee on both sides.
  • Tasty watermelon paratha is ready to serve!!

You may add Iyurved’s Daily Nutrition Veggies and Dal powder to the paratha dough or spread 1 tbsp over the paratha while serving.

1 watermelon paratha – 125 calories
Additional nutrition benefits 
(1 serving of Iyurved’s Daily Nutrition Veggies and Dal powder gives 35.24 calories with 2.06g of protein).

Check 11 proven foods for proper digestion

It might be challenging to encourage your youngster to eat healthy recipes of veggies and fruits, but it is doable. Even if your youngster rejects a vegetable or fruit on the first attempt, don’t let this deter you from feeding it again later, maybe in a different way. Even if you use some of the suggestions on this list, it may take time for your child to eat more vegetables or fruits. It’s important to remember that many parents have challenges when it comes to feeding their children. Every meal is a new chance!

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Immunity, Gut health, Digestion, Weight, Brain development, Speech delay, Epilepsy, Eye health, Hormones, Sleep, Hyperactivity, Bones and Overall growth

PARENT REVIEWS:

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