Fruits & Veggies: Start Them Young!|Nestlé Nurturing Nutrition

Starting children young on fruits and veggies is a good way to familiarise them with greens and to cultivate good eating habits.

While all fruits and vegetables are power-packed with vitamins and minerals, some are more suitable for toddlers due to their taste, texture or specific nutrients needed for toddlers’ growth and development. They also provide fibre to ward off constipation.

Vegetables

Generally, vegetables can be grouped into three categories:

1. Darker-coloured vegetables (green leafy, deep yellow or
orange types)

	Deep yellow or orange types are a good source of vitamins A and C as well as folic acid.
	Green leafy types are rich in calcium and iron, which are needed for a variety of functions, from ensuring healthy skin and sharp vision, to boosting our body’s resistance against infections and helping build strong bones, teeth and blood.
	Vegetables like spinach, kangkong, broccoli, peas, carrot, pumpkin and tomatoes are especially good.

2. Starchy vegetables

	These contain vital energy-giving carbohydrates, as well as fibre, vitamin B, and minerals like iron and magnesium.
	Try starchy vegetables like potatoes, sweet potatoes, yam.

3. Lighter coloured vegetables

	Lighter coloured vegetables like cauliflower, cabbage, radish, turnip and onions are also packed with essential vitamins and minerals.
	Steamed cauliflower florets make good finger food.

Serving suggestions

In general: To preserve the nutrients in vegetables, it is a good idea to peel and cut them only when they’re needed. Also, try to minimize the amount of water used for blanching or boiling – and avoid overcooking them.

Fruit

Toddlers can and should savour a variety of fruits. Virtually every fruit is a rich resource of vitamins and minerals, which means your choice is limited only by the texture or hardness of the fruit --- and your creativity! Some fruits, like apples, bananas and ciku, are also rich sources of fibre.