In a nutshell, your kids need a variety of foods to keep their bodies healthy and running properly. The U.S. Department of Agriculture advises eating two cups of fruits and two and a half cups of vegetables each day. To help kids envision what this looks like, tell them that a baseball-sized amount is about one cup. So, a small apple or a pile of leafy greens about that size equal one cup. A small computer mouse is about the same as a half-cup of cooked vegetables or canned fruit.
Kids also need an average of three cups of milk or dairy products daily, 6 ounces of grains (use the baseball measurement as the equivalent of one cup of cereal) and about 5½ ounces of protein (a deck of cards is equivalent to 2 to 3 ounces of meat or fish).
When it comes to choosing fruits and vegetables for your kids, follow this general rule: the darker the color, the better. For a quick way to ensure your kids are getting the nutrients they need, give them these produce powerhouses.
Popeye had the right idea – spinach (as well as other dark green leafy vegetables) is a super food – loaded with vitamins, minerals and antioxidants. Sweet potatoes are also a stellar choice, providing a number of healthful benefits including being a good source of fiber, vitamin A, vitamin C and potassium for kids and adults alike. Broccoli is another winner. These “tiny trees” as kids often call them provide fiber, vitamin C, potassium, calcium and more.
If you’re looking for a fruit choice, boost your kids’ berry intake. Blueberries, blackberries, strawberries and raspberries contain great amounts of antioxidants which fight against cancer and other diseases. Since most kids love berries, find ways to add more to their diets. In addition to eating them raw out of hand, try adding berries to kids’ breakfast cereal, mixing them into a smoothie or creating a tasty cobbler for dessert.
To help boost your kids’ nutrient intake of a specific vitamin or mineral, try these fruits and veggies:
| For calcium Broccoli, Cherries, Figs, Kiwifruit, Oranges, Plums, Spinach | For vitamin B2 Beet greens, Broccoli, Mushrooms, Peas, Spinach |
| For iron Spinach, Dried apricots, Dried beans (cooked), Lima beans, Nuts | For vitamin B3 Dates, Mushrooms, Potatoes, Nuts |
| For fiber Acorn squash, Apples, Artichokes, Asian Pears, Bananas, Blackberries, Blueberries, Boysenberries, Brussels sprouts, Green beans, Green cabbage, Dates, Figs, Kiwifruit, Lima Beans, Onions, Oranges, Pears, Peas, Persimmons, Pumpkin (canned), Raspberries, Spinach, Sweet potatoes | For folic acid/vitamin B9 Artichokes, Asparagus, Avocados, Bananas, Beets, Bell peppers, Blackberries, Broccoli, Brussels sprouts, Cabbage, Cantaloupe, Cauliflower, Collard greens, Corn, Grapefruit juice, Green beans, Lettuce (red leaf, green leaf, romaine), Oranges, Orange juice, Papayas, Raspberries, Spinach, Strawberries, Sweet potatoes, Watermelon |
| For potassium Dried apricots, Artichokes, Bananas, Beet greens, Bok choy, Broccoli, Cherries, Kiwifruit, Pomegranates, Prune juice, Baked potatoes (with skins), Cooked spinach, Cooked swiss chard, Sun-dried tomatoes, Yellow tomatoes, Cooked yams | For vitamin C Red and yellow bell peppers, Broccoli, Brussels sprouts, Cabbage, Cauliflower, Chile peppers, Grapefruit, Grapefruit juice (unsweetened), Guava, Honeydew, Kiwifruit, Lemons, Limes, Oranges, Orange juice, Papayas, Pineapple, Raspberries, Spinach, Strawberries, Sweet potatoes, Tomatoes, Watermelon |
| For magnesium Artichokes, Spinach | For vitamin D Mushrooms |
| For vitamin A Apricots (fresh and dried), Bok choy, Butternut squash, Cantaloupe, Carrots, Collard Greens, Grapefruit, Kale, Lettuce (red leaf, green leaf, romaine), Mangoes, Pumpkin (canned), Spinach, Sweet Potatoes, Tomatoes, Watermelon | For vitamin E Asparagus, Avocados, Blackberries, Corn, Dark green leafy vegetables, Kiwifruit, Mangoes, Prunes, Soybeans, Spinach, Sweet potatoes, Nuts |
| For vitamin B1 Asparagus, Beans (fresh and dried), Corn, Peas (fresh and dried), Pineapple | For vitamin K Cabbage, Cauliflower, Dark green leafy vegetables, Soybeans, Spinach |
