In a world of French fries, candy apples and chocolate covered raisins, it may be difficult to get your children to eat their fruits and veggies in their truest and most healthy form. Registered Dietitian, Dr. Connie Schneider, pays a visit to the Nutrition Olympics event hosted by First 5 Madera County and explains why it’s important to make sure your children enjoy nature’s bounty the way it was intended.
Responding to a need for nutrition education, First 5 Madera County organized the Nutrition Olympics event at their Family Resource Center. First 5 Health and Wellness Coordinator, Diane Sandoval explains, “13 % of the 5 year olds in Madera County are obese or overweight and it’s a significant number enough for us to say, ‘Hey, you know children need to start eating healthier.’”
The event focused on healthy foods and lots of fun activities! Parents who attended the event with their children had the right idea. Mom, Teresa Pasillas says, “I just think it’s important because my kids get to interact with other children and learn how to eat health vegetables and fruits and they just have a good time out here.”
According to the USDA, growing children need anywhere from 1 to 1 and a half cups each of fruits and vegetables each day.
Fruits and Vegetables
Growing children need:
- 2 to 3 years - 1 cup each
- 4 to 8 years - 1 ½ cups each
It’s best to eat fresh fruits and vegetables which are minimally processed and remain as close as possible to their whole, original state. Heating, concentrating, and freezing, are not bad but try to stay away from chemically or “severely” processed foods.
Think Color!
Fruits and vegetables are critical to promoting good health. They contain essential vitamins minerals and fiber that protect you from chronic diseases. Get a healthy variety think color, anything from green spinach to red watermelon if you want to be strong and healthy.
Blue-purple range
Fruits and vegetables in the blue-purple range such as blackberries, eggplants and figs contain vitamin “C” which can help lower cancer risk and improve memory.
Orange-yellow
In the orange-yellow family, sweet potatoes, carrots, grapefruit and pineapple are another good source of vitamin “C”. They also contain vitamin “A” and beta carotene – good for heart, eyesight, healing and to prevent some cancers.
Red
Of course, there’s red - tomatoes, cranberries, strawberries and watermelon. They also contain vitamin “C” and important health promoting compounds like lycopene; important for heart memory and protect again against some cancer.
White
Then there’s white such as bananas and mushrooms. Linked to heart health and maintaining cholesterol levels that are already healthy.
Green
Last but not least is green like spinach, broccoli, pears and grapes. They contain iron, magnesium and vitamin “K”: important in maintaining vision and building strong bones and teeth.
There are lots to choose from so try to eat plenty. Remember, to color your plate like a rainbow and remember when it comes to fruits and vegetables, more matters!
Additional Nutrition Resources
Literature and Nutrition Classes
Diane says, “Here at our FRC, we have a lot of resources. We have brochures, items that are on display that parents can come in just pick up and take it home and read. So, we have literature available. We also have nutrition education classes on a quarterly basis. There are classes that are held four times a year but there are 16 classes so there are 4 classes in each quarter. And the classes are really involved. They are hands on. We do some nutrition education with the parents. We do some physical activities with the parents. Give them tips on how to get the children active indoors and outdoors. We also show them some recipes that they can create at home that are nice and healthy. And that the kids can participate in. Because chances are really high that children will eat what they make.”
Farmer’s Market
Diane adds that First 5 Madera County will partner with the Health Department to host Farmer’s Market this summer. “Yes, our Farmer’s Market is actually one of our biggest events. This year, we’ll be hosting our third Farmer’s market. Our farmer’s market is unique in the sense that it is a WIC certified Farmer’s Market, but it’s also a certified farmer’s market for growers. We, at this point are only allowing certified producers who say they are growing what they say they grow. Certified means that they go to the Agricultural Commissioner’s office. The Ag commissioner’s office inspects the fruits makes sure they are growing what they say they are growing and they can sell at our market.”
Madera Farmers’ Market
WHAT: First 5 Madera County in collaboration with the Madera County Public Health Department is bringing back the 3rd Annual Madera Farmers’ Market as an effort to increase access to fresh fruits and vegetables, offer health and nutrition education and physical activities games for children.
WHEN: Madera County Farmers’ Market
July 24, 31 from 4:30 pm to 6:30 pm
August 7, 14, 21, 28 from 4:30 pm to 6:30 pm
September 4, 11, 18 from 4:30 pm to 6:30 pm
WHERE: Madera Courthouse Park
Corner of Gateway Drive & Yosemite Avenue
ACTIVITIES: Sale of fresh fruits and vegetables, food demonstrations, nutrition education, face painting, games and activities for children. There will also be music and live entertainment.
FOR MORE INFO: 661-5155
More Info for parents
A close look at My Pyramid for Kids
Champions for Change – Network for a Healthy California
Resources
How much fruit is needed for children?
What amount of vegetables is needed for children?
Why Certain color Foods are good for you?
