5 minGood nutrition is extremely important for your child's growth and development. Fruit and vegetables provide essential vitamins, minerals and fibre that contribute to a strong immune system, healthy bones and a good energy balance. But what if your child repeatedly leaves food on their plate, especially if it contains vegetables? Fortunately, there are ways to support your child. With a combination of practical tips and the right nutritional supplements, you can ensure that your child still gets what they need. We have listed some useful advice for you.
In this article, you will read
- Why fruit and vegetables are so important for healthy growth
- The recommended amounts of fruit and vegetables per age
- Tips to get your child to eat more fruit and vegetables
- Extra vitamins and supplements as a supplement
The importance of sufficient fruit and vegetables
Many parents recognise the challenge of a fussy eater or a child who prefers to avoid fruit and vegetables. Although this may seem harmless, fruit and vegetables are essential for a healthy and balanced diet, especially for growing children. They provide important vitamins and minerals that contribute to a strong immune system, good resistance and the normal functioning of cells and tissues.
Fruit and vegetables contain, among other things:
- Vitamin C: important for good resistance, healthy skin and wound healing. It also helps with the absorption of iron from plant-based foods.
- Folic acid (vitamin B11): essential for cell division and growth. Especially important during periods of rapid development, such as childhood.
- Potassium: helps regulate blood pressure and supports normal muscle and nerve function.
- Vitamin A (in the form of beta-carotene): plays a role in maintaining good vision and supports the immune system.
- Vitamin K: involved in normal blood clotting and supports bone development.
- Magnesium: supports muscle function, energy metabolism and the immune system.
- Antioxidants such as flavonoids and carotenoids: these natural substances help protect cells from damage caused by free radicals.
- Dietary fibre: important for healthy digestion and balanced intestinal flora.
A deficiency of these nutrients can have long-term consequences, such as reduced energy, lower resistance or impediments to growth and development. It is during childhood that the foundations are laid for good health in later life. The development of intestinal flora is also important in this regard.
Building healthy intestinal flora in children
Did you know that children's intestinal flora is still developing? From birth to around the age of five, children gradually build up their own intestinal microbiome: the unique composition of good bacteria in their intestines. This intestinal flora plays a crucial role in digestion, the immune system and even mood.
To ensure that this development proceeds optimally, variety in nutrition is particularly important. Different types of vegetables, fruit, whole grains and fermented products all contain different fibres and nutrients that feed different bacteria. The more varied the diet, the more diverse and stronger the intestinal flora becomes, which in turn contributes to better resistance and long-term health.
How much fruit and vegetables is “enough”?
Recommended daily intake by age
The first question that may come to mind is: how much fruit and vegetables does my child actually need? The Nutrition Centre has designed a handy chart for this:
| 1-3 years | 4-8 years | 9-13 years |
Vegetables per day | 50-100 gram | 100-150 gram | 150-200 gram |
Portions of fruit per day | 1,5 | 1,5 | 2 |
This is the minimum amount per day, and especially with vegetables, more certainly won't hurt.
Tips to get your child to eat more fruit and vegetables
Fortunately, there are smart and practical ways to introduce your child to healthy eating in a positive way. Below are 8 tips to get children to eat more fruit and vegetables:
#1 Make it visually appealing
Children eat with their eyes! Cut fruit and vegetables into fun shapes or make cheerful fruit skewers. A colourful plate stimulates your child's curiosity and appetite.
#2 Involve your child in cooking
Let your child help in the kitchen or let them choose fruit and vegetables at the supermarket. Children are more likely to try something if they have chosen or prepared it themselves.
#3 Provide variety
Regularly introduce different types of fruit and vegetables. The Nutrition Centre recommends varying the colours: the more colour on the plate, the wider the range of nutrients.
#4 Keep healthy snacks within reach
Always have healthy, fresh snacks ready to hand. Think carrots, cucumber or apple slices. If healthy snacks are visible and accessible, children are more likely to choose them over sweets or biscuits.
#5 Hide them in smoothies or sauces
A handy trick: incorporate fruit and vegetables into smoothies, soups or pasta sauces. Think of a smoothie made from banana, spinach and mango or a pasta sauce with extra vegetables. This way, your child will still get important nutrients without even noticing.
#6 Set a good example
Children copy behaviour. If you enjoy eating fruit and vegetables yourself, they are more likely to do the same. Eat together at the table and show that you enjoy it.
#7 Start at a young age
Introduce fruit and vegetables at a young age and offer them regularly. Taste preferences develop early, and repetition helps. Sometimes it takes 10 to 15 tries before a child accepts a new taste.
#8 Keep the atmosphere at the table relaxed
Avoid pressure or conflict during meals. Forcing children to eat often has the opposite effect and causes them to develop a negative association with healthy food. Remain patient and keep offering without coercion.
If you notice that your child is consistently not getting enough nutrients from their diet, nutritional supplements can be a valuable addition. They are not a replacement, but they are a smart way to ensure that your child does not miss out on anything during their important developmental years.
Extra vitamins with a supplement
If the above tips do not succeed in getting your child to eat enough fruit and vegetables, supplements to complement their normal diet are a good solution. Discover the facts and myths about vitamins for children. A smart support to ensure that your child does not miss out on anything during the important years of development.
A good addition to your child's diet could be:
Vitamin C
Vitamin C is often one of the first vitamins to become deficient. This is because it is found almost exclusively in fruit and vegetables. The body cannot produce or store this vitamin itself, so it is important to get enough of it every day. A supplement can be a great addition!
Multivitamins for children
A multivitamin is a mix of various essential vitamins and minerals and provides good support for your child! They are essential because your child cannot produce them itself (except for vitamin D). That is why your child needs to get these vitamins and minerals through food. A multivitamin is a good supplement if your child has difficulty consuming the recommended daily amounts of fruit and vegetables, or if they generally do not eat very well. A children's multivitamin is tailored to the specific needs of children and contains safe, responsible dosages.
Read also “What is a good multivitamin for children”
Iron
Iron is very important for cognitive development and helps prevent fatigue. It also supports healthy oxygen transport in the blood. Children who eat little meat or dark green vegetables in particular can benefit from an iron supplement. Please note: iron is better absorbed in combination with vitamin C, so choose a supplement that contains both.
Vitamin B12 + folate
Folate (vitamin B11) is mainly found in vegetables, especially green leafy vegetables. It is important for the production of cells and tissues, which is essential for children's growth. Vitamin B12 is mainly found in animal products and supports the nervous system and energy metabolism. Does your child eat few vegetables or animal products? Then a supplement with folate and B12 can help prevent deficiencies.
When choosing supplements for children, always pay attention to the correct dosage, tailored to their age and needs. Preferably choose supplements specially developed for children. These are often easier to take, for example in the form of drops.
Conclusion
Healthy growth and strong immunity start with the right nutrition. Fruit and vegetables provide essential vitamins, minerals and fibre that contribute to your child's development, energy levels and immune system. But if your child is a fussy eater, there's no need to worry. With smart tips, a creative approach and a high-quality supplement, you can still ensure that your child gets enough nutrients. This will lay a strong foundation for now and for later!
