Many parents face the challenge of picky eaters, and some parents feel helpless in the face of this challenge, trying various methods without success. We all know that not eating vegetables is harmful for children, but what are the specific dangers?
【Dangers of Not Eating Vegetables】
1. Inadequate intake of vitamin C.
Vegetables are the main source of vitamin C, which has a great impact on the development of children. It promotes calcium deposition and is an essential nutrient for the healthy development of teeth and bones in rapidly growing children. If vegetables are not eaten regularly, it can lead to symptoms such as bleeding in the dental pulp, pulpitis, soft and easy-to-break bones, subcutaneous bleeding, and body infections.
2. Constipation
Inadequate intake of fiber reduces the amount of solid residue after digestion and absorption, resulting in decreased stimulation of intestinal peristalsis. When intestinal peristalsis slows down, constipation is more likely to occur. If the feces stay in the intestines for too long, harmful toxic substances can be produced, disrupting the growth environment of beneficial bacteria in the child's intestines.
3. Changes in intestinal environment
Fiber can promote the growth of beneficial bacteria in the intestines and inhibit the proliferation of harmful bacteria. Children who don't like to eat fruits may experience changes in the normal environment of their intestines, affecting the healthy growth of intestinal cells.
4. Excessive calorie intake
The lack of a sense of satiety from fiber in the diet can lead to excessive calorie intake, leading to obesity. This increases the risk of developing various chronic diseases in adulthood.
5. Low immunity
Picky eating can lead to decreased appetite in children, which can result in malnutrition, nutritional anemia, decreased immunity, and a higher risk of infectious and digestive diseases.
Low immunity and delayed growth and development.
Picky eaters often eat while playing, and a meal can often take over an hour. This not only affects the intake of nutrients but can also cause gastrointestinal dysfunction and affect digestion and absorption. If not corrected, it can lead to delayed growth and development in children, or even stunted growth.
6. Nutritional imbalance
The human body requires many nutrients, such as proteins, fats, minerals, and vitamins, and it is impossible for one or a few foods to contain all of these substances. Therefore, picky eating cannot provide all the necessary nutrients for children's growth, leading to nutritional imbalances. Studies have shown that malnutrition, reduced intake, or increased exclusion, picky eating is most likely to result in potassium deficiency.
【How to Correct It】
1. Add vegetables to rice.
Most Chinese people focus on cooking meat and pay little attention to cooking vegetables, resulting in a monotonous appearance and taste that may have discouraged children from eating vegetables. Try adding sweet corn, sweet peas, small pieces of carrots, and mushrooms to white rice, and drizzle a few drops of sesame oil on top. The beautiful "rainbow rice" will surely increase your child's interest in eating.
2. "Hide" vegetables. Many children enjoy eating foods with fillings. For example, children who don't like carrots may not refuse dumplings with carrot filling. Therefore, parents can often add a small amount of vegetables that children don't usually like to eat to meatballs, dumplings, buns, or pies. Over time, the child will get used to and accept them.
3. Make vegetables attractive and cute. Young children have high demands for the appearance of food. If the food doesn't appeal to them, they will consider eating as a burden. Therefore, when preparing food for young children, try to make the colors vibrant and the shapes beautiful and cute. This way, young children will find eating itself enjoyable. Does your child not like to eat carrots? Cut them into thin slices and shape them into flower shapes. Steam them on top of rice along with sweet corn, and your child might be willing to eat the "flowers".
【Vegetables Suitable for Children】
1. Carrots
Carrots are rich in carotenoids (an average of 1.35 grams per 100 grams), ranking high among vegetables. Carotenoids can be converted into vitamin A in the intestinal wall and liver cells and utilized by the body. 70% of the vitamin A needed by normal people is derived from the conversion of carotenoids. Vitamin A plays an important role in maintaining the integrity of the skin and mucous membranes, enhancing immune function, preventing infections of organs such as the respiratory and urinary tracts, promoting the growth and development of children, and participating in the formation of photosensitive substances in the retina.
2. Pumpkin
Pumpkin is rich in nutrients and comprehensive. It contains carbohydrates, vitamins, proteins, and 17 amino acids needed by the body. In addition, pumpkin is also rich in potassium, calcium, magnesium, selenium, iron, zinc, and other minerals. Although pumpkin's carotenoid content is slightly lower than that of carrots, it is still a star in carotenoid content, with 8-20 times the carotenoid content of watermelon, making it an excellent source of vitamin A.
3. Cauliflower
Cauliflower comes in white and green varieties. The nutritional value of white and green cauliflower is basically the same, with green cauliflower having a slightly higher carotenoid content. Cauliflower is rich in protein, fat, carbohydrates, dietary fiber, vitamins, minerals, and has a rich content of vitamin K that is not found in other vegetables. It is also one of the foods with the highest content of flavonoids, and its calcium content can be comparable to milk.
4. Tong Hao
Tong Hao is a vegetable with a relatively comprehensive nutritional composition. It contains rich vitamins, various amino acids, fats, proteins, and high levels of sodium and potassium. Its carotenoid content is also relatively high, 1.5-30 times that of cucumbers and eggplants. Tong Hao contains a special fragrant volatile oil, which helps broaden the middle, promote digestion, increase appetite, and improve the intestinal peristalsis, promoting bowel movements.
