You want your child to grow up healthy, strong, and smart, right? Well, there is one simple way you can help in your child's development and it can make a massive impact. Their diet! One of the best ways to ensure that they get all the vital nutrients they need is by incorporating fruits and vegetables into their meals. This can be pretty tough when dealing with picky eaters so what fruit and vegetables can help our kids?

According to the American Academy of Pediatrics, "children who eat a healthy and balanced diet with plenty of fruits and vegetables are more likely to have a healthy weight, be physically active, have good mental health, and avoid chronic diseases later in life". There are a lot of children who don't consume enough fruit and veg. This means it can lead to deficiencies in essential vitamins and minerals that are crucial for their development.

Let’s look at three vegetables and three fruit that can help with your child's development:

Best Vegetables for Children's Development

Broccoli

Broccoli is a great vegetable for children because it is packed with nutrients that are essential for their development. Rich in vitamin C, this helps boost the immune system, and vitamin K, which is necessary for blood clotting! Broccoli is also a great source of fibre too. This helps with digestion, and it contains antioxidants that can help prevent chronic diseases later in life. Wow! Discover some yummy kid-friendly meals here that have broccoli in too.

Sweet Potatoes

Sweet potatoes are another great vegetable for children. They are rich in beta-carotene (which is essential for healthy eyesight!) and they are also a good source of vitamin C and potassium. They have a low glycemic index, which means they won't cause a nasty rapid spike in blood sugar levels. There are so many recipes you can make with sweet potatoes, have a look here.

Spinach

Here at Teach Your Monster HQ, we can’t get enough of spinach! It is an excellent vegetable for children because it is rich in iron, which is essential for healthy blood cells. It is also a good source of vitamin K, which is necessary for bone health, and it contains antioxidants that can help prevent chronic diseases later in life.

A study published in the Journal of Nutrition found that children who consume more fruits and vegetables have better academic performance. By incorporating spinach into your child's diet, you can help improve their cognitive development and support their academic success. Here are some recipes to try! 

Best Fruits for Children's Development

Blueberries

Packed with antioxidants, blueberries can help prevent chronic diseases later in life. They are also a good source of vitamin C and they contain fibre too.

A study published in the British Journal of Nutrition found that children who consume more fruits and vegetables have a lower risk of developing type 2 diabetes. Try adding some blueberries to your kid’s diet, you can even try to make these together.

Oranges

Oranges are another great fruit for children. Not only are they rich in vitamin C and fibre, they also contain folate, which is essential for healthy cell growth and development.

A study published in the Journal of the American Dietetic Association found that children who consume more fruits and vegetables have a lower risk of developing heart disease later in life. Try these fruity kids recipes here. 

Bananas

Bananas are an excellent fruit for children because they are rich in potassium, which is essential for healthy heart function. We love this banana bread recipe that you can make too!

Fruits and vegetables are essential for a balanced diet for children. Adding a banana or some spinach into their meal can help ensure that they get the essential nutrients they need for their development. So, the next time you plan your child's meal, make sure to include a rainbow of fruits and vegetables to support their growth and development.

Do you have a fussy or picky eater? Teach Your Monster Adventurous Eating can help! Children can use all their senses to explore fruit and vegetables in our game and make them a little braver next time they try different foods. It’s free on our website so, why not give it a go?

Good luck, and have fun exploring fruit and vegetables together! 

From Teach Your Monster HQ