Superfoods Recipes

Superfoods: Fruits & Vegetables

As the ultimate superfoods, fruits and vegetables are loaded with power combinations of vitamins, minerals, and plant compounds that help your child grow and stay healthy. Recipes with this badge contain generous servings of fruits or vegetables, prepared in a healthful manner.

Children need regular portions of fruits and vegetables as they grow, but instilling good nutrition values now will also prove beneficial to them later in life. The United States Department of Agriculture recommends diets rich in fruits and vegetables as a way to prevent debilitating illnesses such as cancer, diabetes, heart disease, kidney stones, high blood pressure, and stroke.

Vary Your Veggies

All vegetables contain their own super blend of nutrition. The USDA recommends eating a rainbow of colors when it comes to veggies to ensure that you and your family are getting enough of each type of nutrient. Don't let picky eaters talk you out of serving veggies -- they are vital to maintaining good health. The amount of vegetables a child needs varies based on age, sex, size, and physical activity level. See below for the average daily recommended servings from the USDA. For more information visit MyPyramid.gov

2 - 3 year olds: 1 cup
4 - 8 year olds: 1 1/2 cups
9 - 13 year-old girls: 2 cups
9 - 13 year-old boys: 2 1/2 cups

Focus on Fruits

According to the USDA, any whole fruit or 100 percent fruit juice is considered part of the fruit group. Fruits show their superfood power by providing essential vitamins and minerals while still remaining low in fat, sodium, and calories. Fruits contain key nutrients such as potassium, dietary fiber, vitamin C, and folic acid. The amount of fruit a child needs varies based on age, sex, size, and physical activity level. See below for the average daily recommended servings from the USDA. For more information visit MyPyramid.gov

2 - 3 year olds: 1 cup
4 - 8 year olds: 1 - 1 1/2 cups
9 - 13 year-old girls: 1 1/2 cups
9 - 13 year-old boys: 1 1/2 cups

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