Released October 16, 2008
STILLWATER, Okla. – Parents who want their preschoolers to eat fruits and vegetables should be prepared to step up to the plate themselves.
A recent study of more than 1,300 families found that when parents consumed more fruits and vegetables, so did their children.
It is very important for parents to serve as good role models when it comes to eating a healthy diet, said Deana Hildebrand, Oklahoma Cooperative Extension Service nutrition specialist.
“Not only is it good for parents to set a good example, but providing parents with nutrition education during the early years of parenting could help address the problem of childhood obesity,” Hildebrand said. “Parents have a tremendous influence on their children, especially in regard to what they eat. Research shows that this influence goes beyond making fruits and vegetables available for their children to modeling a healthy diet.”
Children tend to eat more high-calorie, low-nutrient foods and snacks if they see that behavior modeled by their parents. When parents eat and provide fruits and vegetables for their children, the children learn these healthier eating patterns.
“Fruits and vegetables not only are part of a healthy diet, they’re also low in calories,” Hildebrand said. “Eating the recommended number of fruit and vegetable servings each day can play a role in lowering the intake of calories.”
The amount of fruits and vegetables needed for good health depends on a person’s age, gender and activity level. In general, children ages 2 to 3 should consume 1 cup each of fruits and vegetables per day. Children between the ages of 4 and 8 should eat about 1 ½ cups each of fruits and vegetables. Children over the age of 8 up to 15 years old should consume at least 2 cups of vegetables and 1 ½ cups of fruit per day. Older adolescents and adults should strive for 5 cups total of fruits and vegetables. To find out what is right for you visit www.mypramid.gov.
Fruits and vegetables are good sources of potassium and fiber, both of which are frequently lacking in American diets. Potassium is essential for healthy function of the muscle and nervous systems.
Research has shown a diet that contains foods with fiber may help reduce the risk of cardio vascular disease and some cancers. Keep in mind that it is important to eat whole fruits and vegetables because they contain needed fiber. Fruit and vegetable juice can take the place of one serving a day, but the juices do not contain as much needed fiber.
One healthy way to start the day is to mix a cup of berries or other fruit with a cup of low-fat yogurt. It is nutritious, tastes great and you will start the day off with one serving of fruit.
“Fruits and vegetables are an essential part of a healthy diet and it’s important for parents to be positive role models when it comes to food consumption,” Hildebrand said.
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Contact: Trisha Gedon, 405-744-3625, trisha.gedon@okstate.edu
