Most people recognise the importance of eating their ‘five a day‘, as fruit and vegetables form a crucial component of a nutritious, well-balanced diet. The NHS points out there are ‘significant health benefits’ to eating at least five portions of fruit and vegetables every day.
The World Health Organisation also says eating 400g of fruit and vegetables a day is associated with a lower risk of heart disease and stroke. However, encouraging children to eat all their fruit and vegetables isn’t always an easy task.
Fortunately, parents can use various tips and tricks to encourage children to eat and enjoy healthy meals. For example, one NHS-backed tip involves adding a popular lunch item to packed lunches.
The advice was highlighted on the Better Health website, which shares ‘healthier lunchbox recipes’ that are ‘quick, easy’ to make. Sharing advice for healthy lunchboxes, the NHS recommended that parents should ‘always add veg’.
The NHS said: « Cherry tomatoes, or sticks of carrot, cucumber, celery and peppers all count towards their 5 A Day. » The NHS added that including a small pot of reduced-fat hummus, or a similar dip, could help children to eat their vegetables. The NHS explained: « Adding a small pot of reduced-fat hummus or other dips may help with getting kids to eat vegetables. »
Ideally, lunchboxes should also include fruit, reports the Mirror. « Try chopped apple, peeled satsuma segments, strawberries, blueberries, halved grapes or melon slices to make it easier for them to eat. Add a squeeze of lemon juice to stop it from going brown, » the NHS said.
Some parents might opt for tinned fruit. « A small pot of tinned fruit in juice – not syrup – is perfect for a lunchbox and easily stored in the cupboard. » However, fruit bars are generally best avoided, according to the NHS.
« Dried fruit like raisins, sultanas and dried apricots are not only cheaper than processed fruit bars and snacks but can be healthier too. Just remember to keep dried fruit to mealtimes as it can be bad for teeth. »
The Eatwell Guide advises that most people should try to base their meals on higher fibre starchy foods, have some dairy or dairy alternatives, eat some beans, pulses, fish, eggs, meat and other protein, choose unsaturated oils and spreads, and drink plenty of fluids. For your ‘five a day’, 80g of fresh, canned or frozen fruit and vegetables counts as one portion. Potatoes and some starchy foods are not usually counted.
The NHS said: « Most people in the UK eat and drink too many calories, too much saturated fat, sugar and salt, and not enough fruit, vegetables, oily fish or fibre.
« The Eatwell Guide does not apply to children under the age of 2 because they have different nutritional needs. After the age of 2 years, children should move to eating the same foods as the rest of the family in the proportions shown in the Eatwell Guide. »
Source link
