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Top 5 Vegetables Your Child Should Eat

 

It is imminent that in the present times, fresh meal preparation holds the key to your hygiene. Undeniably, it should be applicable for children too. We all are aware of the fact that growing children require their veg but it could be very extremely challenging to convince them! 

We asked an expert dietitian occupied with a healthy lunch delivery service to pick her top five vegetables to incorporate in a child's diet and the results could be surprising for you.

Eating well is crucial for children of all ages and starting off with a healthy and assorted diet early on is key. Vegetables play a significant role according to one online food delivery in Los Angeles, but what should you begin with and is one vegetable better than another? Our expert suggests including the following five into their diet to ensure a good balance of nutrients.

 

1. Peas


The humble pea maintains a low-profile. But, fresh or frozen, they are stuffed with so much goodness, that they are bound to benefit any child. An exceptional source of vitamin C, K, folate and fibre, peas pack a nutritious punch and provide your kids with a number of health benefits. They help in maintaining eye, brain and bone health.

 

Child-friendly pea recipes

 

  • Toddler recipe: courgette & pea risotto with prawns

  • Pea pesto with pasta shapes

  • Pasta with salmon & peas

  • Favourite pasta salad


2. Avocado


Enriched with vitamins C, E and B-6, avocados are an exceptional vegetable to serve your children. They are bursting with healthy useful fats including omega-3 which is crucial for brain development. They are also an outstanding source of folate which is mandatory to develop red and white cells in the bone marrow and plays a significant role in breaking down carbohydrates into energy. Most importantly, it is required during rapid periods of growth during infancy, adolescence and pregnancy.

 

Healthy avocado recipes

 

  • Chicken, carrot & avocado rolls

  • Mexican penne with avocado 

  • Avocado & strawberry smoothie

  • Turkey burgers with guacamole


3. Baby carrots

Naturally sweet and high in fibre, carrots are an excellent source of vitamin A and beta-carotene recommended by leading healthy meal delivery services in Murrieta. Vitamin A is important for vision as it forms part of a protein that absorbs light in the eye. It also enhances cell growth and is necessary for heart, lung and kidney function. Beta-carotene is an antioxidant that transforms into vitamin A. It is widely accepted that beta-carotene plays a significant role in fighting against harmful free radicals in the body. 

 

Carrot recipes

 

  • Weaning recipe: carrot & swede purée 

  • Buttered baby carrots

  • Carrot & sweet potato mash


4. Sweet potato


The commonest vegetable according to a meal prep service in Los Angeles, not only are they a vibrant colour adored by kids, but sweet potatoes are also a powerhouse filled with nutrients. Rich in vitamin C, B6 and copper, sweet potatoes remain true to their name and have an obvious sweet flavour that can be enhanced by roasting. Vitamin C plays an extremely significant role in the body as it maintains healthy skin, plays a crucial role in immune function and facilitates absorbing iron. There is also some evidence that frequent high doses of 1g per day may reduce the duration of colds by 13% in children. B6 plays a significant role in cognitive development, immune function and the creation of haemoglobin. Copper plays a role in iron absorption, wound healing and the immune system too.

 

Healthy sweet potato recipes

 

  • Sweet potato & lentil soup

  • Sweet potato falafels with coleslaw

  • Baked sweet potato & beans

  • Salmon & sweet potato muffins


5. Cherry tomatoes


Cherry tomatoes are amazing as a toddler snack, or to include as part of a meal. They are rich in the antioxidant lycopene, which is categorically known to lessen the risk of lung, stomach and prostate cancers in addition to cardiovascular risk. They are also an impressive source of fibre and can facilitate your child to achieve their daily fibre requirement. 

 

Cherry tomato recipes

 

  • Spaghetti with cherry tomato & black olive sauce

  • Ricotta, tomato & spinach frittata

  • Squashed tomato pasta sauce

  • Cherry tomato, kale, ricotta & pesto pasta

Don’t feel sad if your child says no to a new vegetable. It could be time-consuming for them to embrace a new recipe. Be patient enough to handle such a situation.
Location: United States

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