Fruit is one of the basic foods of a correct and balanced diet from the first months of life. Consumed in the right quantities, it is a real concentrate of vitamins, minerals and other substances beneficial for growth and health. In addition, it is a super versatile food. Recharge your energy for breakfast. Consumed instead of dessert at the end of the meal, it satisfies the desire for dessert in a healthy way. Eaten at snack or snack time, it removes hunger attacks. Still, getting kids to eat fruit becomes a struggle. It happens to 43% of parents. The data of a survey recently conducted by theMelinda observatory on a sample of 500 Italian mothers with children under the age of 10. But what are the useful tips and strategies to encourage children to eat more? Here are the tips from the experts.

How much fruit children have to eat

The World Health Organization (WHO) recommends consuming 5 servings per day of vegetables: 2 of vegetables and 3 of fruit. "They contain bioactive substances capable of modulating the body's metabolism, contributing to the construction and maintenance of mental and physical well-being", says the nutritionist Dario Benedini, president of the medical commission of the C.A.I. Brescia. «The substances of which they are rich individually or in synergy perform antioxidant, anti-inflammatory, detoxifying, antibacterial and antiviral activities. In addition, they stimulate the immune system, modulate the metabolism of hormones and have an anticancer role . Fruit is a good source of fiber. Apples, for example, are rich in soluble fibers that promote the balance of the beneficial bacterial flora, which according to the most recent studies has a key role in maintaining health and countering the risk of going overweight and obesity, two very problematic widespread in childhood.

Which fruit to choose

To encourage the little ones to consume the daily quantity of fruit recommended by experts, it can be useful to focus on the varieties that are most appreciated by children. According to the Melinda Observatory, among the most loved fruits are bananas, apples, strawberries, followed by pears and oranges. Bananas are rich in minerals such as potassium and magnesium which promote relaxation. They also contain tryptophan, a precursor of serotonin, the good mood hormone. Apples, on the other hand, are rich in antioxidants and vitamin C, precious for the correct functioning of the body. Strawberries and oranges are also an excellent source. Pears, on the other hand, provide good quantities of calcium, an essential mineral for the correct development of the skeleton and bone health.

How to make children eat more: strategies and tricks

The survey conducted by the Melinda Observatory revealed that only 12% of parents are able to make their children eat 3 portions of fruit a day. In order to encourage children to consume more, the involvement of the parents themselves is fundamental. In fact, mom and dad must be the first to set a good example. "The acceptance of new foods is easier when children watch adults encourage their consumption with enthusiastic comments and facial expressions of pleasure," says the psychologist Daniela Quaresmini, curator with the nutritionist Dario Benedini of the training project Right food with taste. Another useful strategy is to transform fruit consumption into a fun and engaging moment. "Fairy tales invented together can develop the desire to eat in the company of the created character". An example? "The magician who prepares a snack with a pinch of strawberries, a pinch of apple and a pinch of banana creates a dish with super powers". To overcome the whims and overcome the difficulties at the table, it can also help to follow a routine also as regards the consumption of fruit. "The rule to follow is to eat it in a quiet atmosphere and at defined times and never in front of the television." To make consumption easier, the expert suggests, "it can be useful to introduce it into dishes that the child already knows and appreciates".

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