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Abundant consumption of fruits and vegetables is the most important component for a healthy and balanced diet. Fruits and vegetables are an important source of vitamins, minerals and fiber. Vitamins and trace elements on the other hand are key ingredients for the proper functioning of the body, while fiber contributes to the proper functioning of the gastrointestinal tract. 

A basic principle for babies to eat fruits and vegetables is to watch their parents eat these foods themselves. So, make sure you implement the following: 


Each meal should be accompanied by a salad. Depending on the age of the child, you can choose the vegetables that you will use and / or prepare the salad together. Be creative with the colors of the vegetables, it makes the salad more appealing to children.

Have fruit on demand on an everyday basis and make sure your children can see you eat them. This is the best way to encourage your children to eat fruit.

You should teach your children to eat plenty of fruits and vegetables. Here are some tips to help you: 


Try to encourage your children to eat four servings of fruits and vegetables daily.

It is better to eat raw vegetables than cooked ones.

Prefer to give fruit as an intermediate snack. Offer fruit to children in the form of a fruit salad, in combination with yogurt or cream or fruit with cereal.

Make sure vegetables accompany your child's every meal. You can also give pieces of carrot, celery and pepper as snacks in between.

Choose a fresh fruit juice drink without added sugar, rather than soft drinks or sugary fruit drinks. ATTENTION though! No need to overdo it. Excessive consumption of fresh juice is not a good habit because fruits also contain plenty of carbohydrates.

Know some fruits and vegetables rich in vitamin C such as: orange, grapefruit, pineapple, melon, strawberries, broccoli, cauliflower, green beans, tomatoes and peppers.

Some foods such as burgers and meatballs can be enriched with grated carrot and zucchini to add more vitamins.

It’s up to you to teach your children to eat fruits and vegetables every day, providing their body with an excellent source of nutrients. 

Authored by Dr. Adamos Hadjipanayi, Paediatrician