Share Five servings of fruits and vegetables a day, are we there?
Eva Paris @paris_eva
We know that the recommendation of the experts in nutrition is to take five servings of fruits and vegetables a day, although I fear a majority of families do not reach these amounts on a regular basis.
And although it may seem unattainable to introduce five servings a day of fruits and vegetables, it is not so if we take into account certain data that will help us understand how to measure or what constitutes a ration.
- A serving of vegetables does not refer to the intake of a single dish, that is, you have to consider the size of the portions.
A fruit serving depends, of course, on the size of the fruit. Equivalent to a piece of medium fruit (pear, apple, orange, etc.), a slice of melon, watermelon or pineapple, two to three pieces of small fruit, such as plums, tangerines ... or a cup of strawberries, cherries, grapes ... Two to four servings a day of fruit will be taken.
A serving of vegetables is, for example: a normal plate of cooked vegetables, a salad plate, a medium-sized vegetable (eggplant, zucchini, tomato), two pieces of small vegetables (carrots, cucumbers). They will take three to five servings a day.
In short, although I am not in favor of using the exact amounts in the kitchen (in fact, I do not have scales), in terms of weights it is considered a ration:
- 120 to 200 grams of fruit (heavy raw and clean) for adults and 80-150 grams in children's age.
- 150 to 200 grams of vegetables (heavy raw and clean) for adults and 80-150 grams in children's age.
Five servings of fruit and vegetables in the children's menu
To get to the recommended amount, it is necessary to take fruits and vegetables at each meal. At home, I recognize that my daughters do not usually take fruit or vegetables in any of the meals (snack or dinner), although that "lost" ration we usually take at midday meal. At midday, there are usually vegetables accompanying the main course and fruit for dessert. But it is also true that many days we stayed in four portions .
The combinations, therefore, can be varied. Choosing between the options indicated below, you can easily add five servings of fruit and vegetables per day . All the options are the accompaniment or dessert of the rest of the meals, we repeat that the fruit or vegetable does not constitute a single dish.
- Breakfast: a fruit or a natural juice (accompanying the rest of the healthy breakfast).
- Mid morning: a fruit or a natural juice.
- Food: a salad or a plate of vegetables or vegetable garnish or a dessert fruit.
- Snack: a fruit or a natural fruit juice.
- Dinner: a salad or a plate of vegetables or vegetable garnish or a dessert fruit.
As we see, in theory it is easy to introduce five servings of fruits and vegetables a day in the diet of children and the whole family. But, in practice, do our children eat that amount of fruit and vegetables a day?
Via | Perseo Photo | muammerokumus on Flickr-CC In Babies and more | Fruits in infant feeding, Complementary food: vegetables, Recommendations for the elaboration of the children's menu, Decalogue for a healthy infant feeding