Make a Five a Day Chart
Loading up a plate with colorful fruits and vegetables is a healthy way to eat, for adults as well as for kids. Children aren't always the most willing veggie eaters, but there are ways to encourage them to get enough of the good stuff.
What is 5-A-Day?
"5-A-Day" is a plan to encourage people to eat five to nine servings of fruits and vegetables every day, especially those that boast deep rich colours. These colorful foods are loaded with the vitamins, minerals, fiber, and phytochemicals that your body needs to maintain good health. While all fruits and vegetables are healthy choices, those with the deepest hues tend to pack the biggest punch.Making a 5-A-Day Chart
Children often need a tangible way to track their progress, so making a 5-A-Day chart is a good way to help them to make sure that they are eating a nice variety of healthy fruits and vegetables every day. Additionally, if parents attach rewards to proper eating, such as a fun outing after each week that the child meets their fruit and vegetable goals, kids are even more likely to cooperate.Making the chart need not be complicated. Simply make a grid with seven rows and five columns, being sure that the spaces are nice and large. To the left of each of the seven rows, list a day of the week and place one of the following categories above each row:
- Purple / Blue
- Green
- White
- Yellow / Orange
- Red
Examples by Colour
- Purple/Blue: blackberries, blueberries, plums, purple grapes, purple asparagus, aubergine, purple endive, purple peppers
- Green: avocados, green apples, green grapes, honeydew, kiwi, limes, pears, artichokes, broccoli, Brussels sprouts, green beans, cabbage, celery, cucumbers, leafy greens, leeks, okra, peas, green peppers, sugar snap peas, spinach, courgette
- White: bananas, cauliflower, Jerusalem artichoke, jicama, kohlrabi, mushrooms, onions, white potatoes, turnips
- Yellow/Orange: yellow apples, apricots, cantaloupe, grapefruit, lemons, mangoes, nectarines, oranges, papaya, peaches, persimmons, pineapples, tangerines, butternut squash, carrots, yellow peppers, pumpkins, rutabagas, sweet corn, sweet potatoes, yellow winter squash
- Red: red apples, cherries, cranberries, red grapes, pink grapefruit, pomegranates, raspberries, strawberries, watermelon, beetroot, red peppers, radishes, radicchio, red onions, rhubarb, tomatoes
Helpful Hints
In order to get your kids to eat enough fruits and vegetables, you must be sure that you have a well stocked kitchen, with healthy selections readily available. Additionally, be sure to have the veggies cleaned, sliced, and ready to eat. If it is inconvenient for your kids to grab a healthy snack, they aren't very likely to have one. Oh, and one more thing -- be sure that your kids see you eating your five a day, too!
You might also like...
Comments...
Title:
(never shown)
Firstname:
(never shown)
Surname:
(never shown)
Email:
(never shown)
Nickname:
(shown)
Comment:
Notify:
Notify me by email when a response is posted
Validate:
Enter word:
