Great Tips For Children To Eat Salads In 2023

One of the most common difficulties that parents encounter when it comes to instilling good eating habits in their children is the consumption of vegetables.

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Salads, the star dish of summer also for children

Fruits are sweet, juicy, and appetizing and, although sometimes it is difficult, it is usually much easier for them to get into the habit of eating them😍 But with vegetables, you have to try a little more. In the hot seasons, salads are the star dish that cannot be missing from a table, they hydrate us, refresh us and provide us with all those much-needed vitamins and minerals. But what can we do so that our children eat it and enjoy it?

First of all, there needs to be a food rotation so that it does not become boring and repetitive. A good green leaf base should be present, you can rotate the different types of lettuce, romaine, oak leaf, wonder lettuce, and Batavia… they have different flavors and textures,s and the appearance will also vary. Instead of lettuce, you can also use canonists’ flavor is mild and delicate, with tender spinach shoots, or use finely chopped kale well massaged with the dressing, this will soften the leaf and be very pleasant to eat.

Instead of lettuce you can also use lamb’s lettuce, its flavor is mild and delicate, tender spinach shoots or use fine julienne chopped kale

The variety can be key to getting salads creative. Add finely chopped cabbage, carrots, beets, corn, tomatoes, peppers, and radishes… these ingredients add color and the salad will be striking. But don’t use up all your resources at once or you’ll always make the same salad. Try to use 5 or 6 ingredients each time to create a true variety.
Avocados, olives, and nuts are healthy fat sources They are perfect in salads and children tend to like them.
When it comes to making a really tasty, the dressing will be our ally. The taste of vegetables compared to other foods may be a bit flatter. For this reason, making an abundant dressing or vinaigrette will enhance the grace of the dish. Do not stay in the simple dressing of vinegar, oil, and salt, use nut or seed cream such as tahini as a fat base. In addition to providing minerals and vitamins, they add density to the sauce and increase its palatability.
In case of extreme need, resort to infallible toppings such as roasted and ground nuts coarse such as peanuts, hazelnuts, corn, or almonds. You can grate a walnut or add toasted bread croutons. This simple act adds a lot of flavor to the salad and will make even the little ones enjoy it.

In our study, people who ate a high variety of fruits and/or vegetables had less risk of inadequate fiber, vitamin, and mineral intake, and therefore better diet quality. The same happened in those participants who consumed a high amount of fruit and/or vegetables per day ”, Jordi Salas and Leyre López, Ciberobn researchers, told CuídatePlus.

What fruits and vegetables have been analyzed in the study?

The research group has analyzed the consumption of ten fruits and eleven types of vegetables in 6,647 participants with high cardiovascular risk. In addition, it has assessed their consumption of fiber, vitamins, and minerals, as well as some lifestyle indicators such as physical activity, smoking, sedentary lifestyle, and sleep.

“The ten fruits that we have analyzed in the study have been oranges, bananas, apples, strawberries, cherries, melon, watermelon, kiwi, grapes, and peach, while the ten chosen vegetables have been chard, cabbage and cabbage, lettuce, tomatoes, carrot, green beans, bell peppers, asparagus, zucchini, onions, and garlic. In general, a total of 21 fruits and vegetables commonly consumed in Spain have been selected, within the framework of the Mediterranean diet ”, specify Salas and López.

The 5 servings a day recommended by the WHO

From Ciberobn, they recall that “the World Health Organization (WHO) recommends a minimum consumption of 400 grams per day, which is equivalent to five 80-gram servings of fruit and/or vegetables. The ideal would be to consume at least three pieces of fruit of 120-150 grams each, depending on the type of fruit, and two daily servings of vegetables of 150-250 grams each, depending on the type of vegetable chosen.