How to get your kid to eat her “5 A Day” Fruits and Veggies

5 a day must eat food items for kids- Easy Tips by ZenParent
We’ve all heard of this pretty regularly – we need 5 servings of fruits and vegetables (or roughly 2.5 cups) a day for a healthy, balanced diet. Here are some easy ways to sneak in the goods into everyday foods –1. Start at breakfast & finish with dessert– Your best shot at getting kids to eat their 5 servings is to start their day with an early breakfast – and the choices are numerous. Mixed veg uthappams, omelettes, veggie idlis, smoothies or even freshly squeezed juice are all upping the green in your child’s diet. Similarly, when dessert is a delicious blueberry pie or an apple tart, there’s less to be guilty about. Fruits served any way are still fruits. Or better still, make your own fresh fruit popsicles for the summer. Click here for some healthy breakfast ideas.

 5 a day what to do- Easy Tips by ZenParent

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2. Mixed parathas – One of the easiest ways to get in the veggies is to start right here at the bread bowl. Mashed vegetables like potatoes, carrots, beets, spinach, or almost anything can be mixed into the roti dough and made into parathas. Seriously, the only thing to be added in the parathas and in their new recipes is your imagination!

5 must have meals for kids- Easy Tips by ZenParent

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3. Healthy pizza, pasta, soups & salad– Kids love pizza! And you can use this opportunity to make an atta crust and load it with healthy vegetables and go light on cheese. It’s a win-win! Here’s a healthy pizza recipe. Same goes for pasta. Use the whole wheat variety for best health benefits. Pair with a veggie loaded soap or salad as side for bonus!

healthy toppings for kids- Easy Tips by ZenParent

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4. Snack time – Experts have voted that the best tea time snacks aren’t snacks themselves but whole servings of fruit. Serve a bowl of cherries/grapes or a banana after school for kids. Baby carrots with mayonnaise or even a bowl of sweet corn make a refreshing change from biscuits, cookies or fried items like french fries and chicken nuggets.

fruits for kids- Easy Tips by ZenParent

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5. Color code – It is a known fact that eating fruits and vegetables of different colors supports various health benefits. Blue foods – mostly found in berries – have anthocyanins that keep our minds sharp. Red foods like tomatoes and watermelon contain lycopene that protect against cancers. Beta carotene from carrots and sweet potatoes help keep bones strong and the greens – cruciferous veggies like kale and broccoli also have cancer-fighting agents apart from being good for the eyes. Nature’s basket is such that simply eating a variety of colors per day gives one the best benefits possible.

healthy food items for kids- Easy Tips by ZenParent

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Eating healthy needn’t be hard. The trick is to start the affinity for fruits and vegetables early on in favor of the fried stuff. And with some trickery, you can even sneak them into their favorite foods unbeknownst to them. Do give it a try!