5-a-day For Kids Made Easy. Quick and Easy Recipes and Tips by Karen Bali, Sally Child

By Karen Bali, Sally Child

This is a pragmatic recipe e-book to aid mom and dad get their teenagers to devour extra fruit and greens. It includes recipes teenagers will love, lots of which come with well-hidden greens, in addition to meal planners, snack rules and packed lunch suggestions. This ebook bargains fast and straightforward suggestions for suffering mom and dad.

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Additional info for 5-a-day For Kids Made Easy. Quick and Easy Recipes and Tips to Feed Your Child More Fruit and Vegetables and...

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Water Children need to consume water to keep hydrated – the amount depends on their age, weight, activity levels and the air temperature. A one-year-old child needs around one litre of fluid a day and older children (school age upwards) need at least two litres. You can give water in the form of diluted fruit juice or high-juice squash (low sugar varieties contain artificial sweeteners, thought to have health risks, so are best to avoid). Fruit and vegetables Fruit and veg are the last essential food group and we’ll focus on this area throughout the book.

Obviously, some children eat more than others (like us adults), so this is based on medium-sized child portions (and medium adult portions when a family is mentioned). Introduction A balanced diet with at least five portions of fruit or vegetables every day – we all know the theory and it sounds so easy, but putting it into practice is another story … Many of us struggle to get just one or two portions into our fussy little darlings; this is, after all, the ‘fast food generation’. The closest some kids get to greens is the football field and they wouldn’t know a cabbage if it passed them on a bicycle.

The food groups and what they do Although this book is mostly about fruit and vegetables, their benefits and how to increase intake, they must of course form part of a diet that includes other essential nutrients. These are: Protein Most protein that children consume comes from sources such as meat, fish, soya products, dairy products, eggs, beans and pulses, wholegrains, nuts and Quorn. Some protein should be consumed with every meal. Many children find meat difficult to chew, refuse to eat wholegrains or become vegetarian (this quite often happens with teenagers but they do not then replace animal proteins with other sources).

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