CIFSRF CARICOMFood Security Project

This factsheet is a product of the CIFSRF CARICOM Food Security Project. The Canadian International Food Security Research Fund (CIFSRF) is a program of Canada’s International Development Research Centre (IDRC) undertaken with the financial support of the Government of Canada provided through Foreign Affairs, Trade and Development Canada (DFATD).

Community Nutrition & Health. No. 4

September 2013

Children Must Eat More Fruits and VegetablesRecent studies confirm an increasing trend of low fruit and vegetable consumption among children and teens. This raises cause for concern, because these foods offer many health benefits like increased immunity, cell protection from free radical damage, proper night vision, red blood cell formation, cartilage and bone formation, improved nerve function, repair (healing), and nutrient absorption (e.g. vitamin C enhances iron absorption). The benefits of eating fruits and vegetables also extend to maintaining healthy blood pressure and reducing the risk of chronic diseases, both of which are now on the increase in the Caribbean youth population.

The importance of fruits and vegetables in your child’s diet

A daily intake of fruits and vegetables is vital for the health of your child, because these foods offer a vast variety of nutrients.

NutrientDistinctive colour

of fruit and vegetable

Found in:

beta-carotene yellow and orange carrots, paw-paw,

orange, mango

lycopene red watermelon, tomato

chlorophyll green spinach, dasheen bush

Fruits and vegetables also supply: B vitamins, vitamin K, calcium, potassium, phosphorus, magnesium, iron, and dietary fibre. They also contain considerable amounts of water which helps in nutrient digestion and absorption as well as bowel movement.

Fruits and vegetables grown in the Caribbean

FruitsPaw-paw, mango, orange, portugal, pommerac/rose apple/ jambu, pommecythere/june plum, West Indian cherry, plum, soursop, ripe banana, five finger/carambola/star fruit, pineapple, watermelon, caimite/star apple, sugar apple/sweetsop/custard apple, barbadine, chenette/guinep/genip, coco plum/fat pork, padoo/sweet pea.

VegetablesPumpkin, bodi, cucumber, melongene, caraille/bitter gourd, dasheen bush, spinach, lettuce, watercress/greens, tomato, cabbage, sweet pepper/bell pepper, ochro/okra, patchoi/ pak choi/bok choy, christophene/cho-cho.

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Tips to get your child eating fruits and vegetables

Offer a variety of fruits and vegetablesServe the fruits and vegetables that your child enjoysMake fruits and vegetables look more attractive by cutting them into different shapes Serve fruits and vegetables raw, sliced, diced, mashed, baked, blended/pureed, or gratedMix the textures and colours of the fruits and/or vegetablesGet your child involved in planning, purchasing and preparing meals

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Fruits and vegetables can be added to:

Pizza toppingSoups, pasta sauces, stir-fry, curry Snacks (sliced fruit and/or vegetable strips) with or without dipSmoothies (fresh or frozen) YogurtSandwiches/wrapsCereals Juice or frozen cubes

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QuiCk aND Easy rECipEs you CaN Try

FruiT saLaD

Watermelon, Pineapple Pommerac, Governor plum

Use a small scoop, teaspoon, or formula scoop to shape watermelon balls. Wash, peel and slice pineapple into ½ inch thick circles.Wash, cut and remove the seed of pommerac. Cut into strips from the stem to base.Wash and remove the stem from the plums. Combine, chill and serve.

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VEGETaBLE sNaCk

Carrot, Celery, Sweet pepper (yellow), Cauliflower

Wash, peel and cut carrot into 3 inch sections, then slice from one end into ¼ inch thick strips. They can also be cut into circles/coins.Cut celery sticks away from the base and wash thoroughly to remove dirt and other foreign objects. Cut into 3 inch sticks.Carefully wash sweet pepper and cut into circles from the base up to stem.Remove the outer leaves of cauliflower then cut away the excess stem. Place the cauliflower on the cutting board with the main stem facing you and carefully cut the smaller stems at the base of each floret. Wash and then steam for 5 – 10 minutes. Combine vegetables and serve with a channa, avocado, or cheese dip.

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FruiT & VEGETaBLE rEFrEsHEr

Cucumber, Five fingerWest Indian cherry

Wash cucumber, five finger and cherries. Cut cucumber and five finger in pieces, blend together with cherries and strain. Serve chilled or frozen (lolly).

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