What is the recommended amount of fruits and vegetables one should consume to promote overall health and well-being? The balanced nutrition guidelines recommend 3-4 servings of vegetables and 2-3 servings of fruits daily, or half a plate of vegetables and fruits at each meal. Fruits and vegetables are rich in antioxidants, vitamins, and minerals that are believed to be beneficial in reducing the risk of colon cancer, obesity, hypertension, and other health conditions.
The recommended amount of fruits and vegetables for children per day may vary depending on their age and gender, as follows:
1 bowl = 75 grams of vegetables
1-2 years old: 2 small bowls
2-3 years old: 2.5 small bowls
4-8 years old: 4 small bowls
9-11 years old: 5 small bowls
12-18 years: male 5.5 small bowls, female 5 small bowls.
Healthy drinks such as smoothies contain fruits and vegetables. For additional nutrients, honey can be added.
Fruit and vegetable come in various colors like red, white, blue, purple, yellow, and green. In order to get the most nutritional value, try to eat several types of fruits and vegetables of different colors.
Encourage fruit and vegetable at an early age, starting with each weaning food.
Introduce fruit and vegetable gradually.
The best types of vegetables for children are carrots, broccoli, spinach, and cauliflower. As for fruits, try oranges, bananas, papaya, and apples.
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