07 Jan Children’s Nutritionist Approved – Vegetables
Vegetables are very high in nutrients and beneficial dietary fibre. Regular vegetable consumption may reduce the overall risk of developing many types of chronic disease including heart disease and cancer (due to numerous phytonutrients present in all vegetables).
Phytonutrients are additional antioxidants found in plants, as distinct from vitamins and minerals, which are associated with numerous health promoting effects. Highly coloured vegetables tend to be the highest in phytonutrients.
You should aim to feed your child a minimum of three handfuls of vegetables per day. Limit the intake of energy dense, high carbohydrate vegetables to one handful a day. If available choose certified organic or spray free produce. It’s a good idea to wash your fruits and vegetables thoroughly to remove any pesticide residue. Light steaming is generally a better method of cooking vegetables over boiling or mashing to reduce nutrient loss. You can eat as much salad as you like each day – try to aim for at least three handfuls.
Children’s Nutritionist Approved Vegetables (minimum 3 handfuls daily)
|Alfalfa||Avocado||Asparagus||Bean sprouts||Beans, green|
|Salad greens||Silver beet||Shallots||Snow peas||Spinach|
*Tomatoes, carrots, peas, pumpkin and avocado need to be used in moderation because they are high in sugars and calories. Limit to one cup (raw daily)
Children’s Nutritionist Approved Salad Vegetables
Aim for 4 handfuls of salad vegetables each day.