Helping our Kids to eat vegetables  

Everyone knows that vegetables are good for you. So,how do you get kids eat more vegetables and fruits?What you need: a good attitude and a little creativity.

Avoid forcing your children to eat vegetables or any other food for that matter. Encourage children to try a spoonful, but don’t get upset if they refuse it. Eventually, they will try it, so keep reintroducing various foods from time to time. When trying to introduce a new food, don't give up. Often a child needs to be presented with a food 5 - 10 times before they will try it.
Even young children can learn why nutrition is important. You can simply say: ‘They taste good and make you healthy, big and strong.


@Give small portions. It's not good to overload your child's plate.

AAttractive presentation can make the difference between your child accepting and refusing food. Whole fruit may well not get eaten but fresh fruit threaded onto skewers or straws immediately becomes more appealing.

BKeep a bowl of cherry tomatoes or baby carrots in the refrigerator for a quick and handy snack. (Of course, you’ll want to take into account the fact that these foods can be potential choking hazards for toddlers and preschoolers.

CMake mashed sweet potatoes instead of white potatoes – sweet potatoes contain lots of vitamin A.

DLet children make their own tacos with shredded lettuce, tomato, ground turkey and a little cheese.

ETry not to overcook vegetables. Light cooking preserves taste, bright appearance, and valuable vitamins.

FHelp make your child familiar with vegetables. Serve them everyday.

GPrepare meals together (for example, younger children can wash, and older ones can chop vegetables for stir-fry dishes and salads).

HLet your child help choose fresh vegetables when you’re shopping.
HPlant a vegetable garden with your child. Or just put a small cherry tomato plant in a pot in a sunny spot in the yard.

10, Offer food at mealtimes, breakfast, morning tea, lunch, afternoon tea and dinner. If they are eating or snacking in between these mealtimes they are less likely to be hungry when you want them to eat.

11,Most important, set a good example. Remember that your actions will speak louder than words. Besides, parents need their vegies, too.

If your child rejects a lot of vegetables, try slipping them into food by:

@making muffins with your child and adding pumpkin, zucchini or shredded carrots to the muffin mix

Atucking in a lettuce leaf, a tomato slice or carrot curls into sandwiches

Badding chopped spinach or a handful of frozen vegetables to soups, ramen noodles, spaghetti sauce or lasagna

Ccooking frozen mixed vegetables according to the directions and then adding them to store-bought potato salad

Dmaking pizza with your child and adding chopped broccoli or spinach to frozen pizza or frozen bread dough topped with tomato sauce

I hope these tips will help for mother to prepare good meals for kids.



About Zinc  

About zinc

What is function of Zinc?
Zinc is found in cells throughout the body. It is needed for the body's immune system to properly work.
It plays a role in cell division, cell growth, wound healing, and the breakdown of carbohydrates.Zinc is also needed for the seses of smell and taste.
Zinc plays a role in the reg It plays a role in cell division, cell growth, wound healing, and the breakdown of carbohydrates.Zinc is also needed for the seses of smell and taste.eneration of taste buds

Food resources
Oysters are the most abundant food source of zinc with six cooked medium-size oysters providing about 76 milligrams of zinc.
Three ounces of beef, veal, lamb, crab or pork provides about 7 milligrams of zinc.
Beef, pork, and lamb contain more zinc then general fish. The dark meat of a chicken has more zinc than the light meat.
Other good sources of zinc are nuts, whole grains, legumes, and yeast.
Fruits and vegetables are not good sources, because the zinc in plant proteins is not as available for use by the body as the zinc from animal proteins. Therefore, vegetarians and older people who don't eat much food, including meats, are often shortchanged on zinc

Inadequate zinc intake can lead to taste dysfunction.
Cells located in the taste buds on the tongue and on the roof of the mouth carry messages to the brain about the taste of different substances. These cells are constantly replaced as they become old or damaged.

Symptoms of zinc deficiency
Frequent infections
Hypogonadism in males
Loss of hair
Poor appetite
Problems with the sense of taste
Problems with the sense of smell
Skin sores
Slow growth
Trouble seeing in the dark
Wounds that take a long time to heal

Dietary Reference Intakes for zinc

0 - 6 months: 2* milligrams per day (mg/day)
7 - 12 months: 3* mg/day
*Adequate Intake (AI)

1 - 3 years: 3 mg/day
4 - 8 years: 5 mg/day
9 - 13 years: 8 mg/day

Adolescents and Adults
Males age 14 and over: 11 mg/day
Females age 14 to 18 years: 9 mg/day
Females age 19 and over: 8 mg/day

The best way to get the daily requirement of essential vitamins and minerals is to eat a balanced diet that contains a variety of foods.

Escott-Stump S, ed. Nutrition and Diagnosis-Related Care. 6th ed. Philadelphia, Pa: Lippincott Williams & Wilkins; 2008.
Sarubin Fragaakis A, Thomson C. The Health Professional's Guide to Popular Dietary Supplements . 3rd ed. Chicago, Il: American Dietetic Association;2007.
Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes: Vitamin C, Vitamin E, Selenium, and Carotenoids. National Academy Press, Washington, DC, 2000.
Singh M, Das RR. Zinc for the common cold. Cochrane Database Syst Rev. 2011 Feb 16;2:CD001364.

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