Captain 5-A-Day

Captain 5-a-day for kids – Physical Activity

Did You Know...

A serving size is:
- 1 medium fruit or about the size of a baseball
- 1/2 cup raw, cooked, frozen or canned fruits (in 100% juice) or vegetables
- 3/4 cup (6 oz.) 100% fruit or vegetable juice
- 1/2 cup cooked, canned or frozen legumes (beans and peas)
- 1 cup raw, leafy vegetables
- 1/4 cup dried fruit
Eating 5 or more servings every day of fruits and vegetables can lower your risk of heart disease, cancer, stroke, obesity and more.
It may take up to ten times of offering a child a fruit or vegetable before they try it and like it.
Studies have shown that picky eaters were breastfed for fewer than 6 months, so breastfeeding longer than 6 months may provide the additional benefit of preventing kids from being picky eaters.
Rewarding a child for eating a fruit or vegetable will only get immediate results...the child will not learn to like the fruit or vegetable long-term.

Important Nutrients In Fruits & Vegetables

Fiber - helps prevent constipation and establish overall healthy eating patterns.
Folate - a B vitamin that works to keep the blood healthy and is important in development.
Vitamin C- helps protect you from getting sick and keeps body tissues healthy.
Vitamin A- supports eyesight, especially seeing at night.
Thiamin- a B vitamin that gives the body energy.

Tips For Getting Your Child To Eat More Fruits & Vegetables

Talk about how fruits & vegetables will help make you healthier. Be excited-talk about how beautiful the food looks and how delicious it tastes. Show enthusiasm by saying, "Isn't this great! Look at all this delicious food!"
Plan menus in advance to make sure something healthy is available- a healthy dinner doesn't have to be fancy, but it should be balanced.
For example: a bowl of chili made ahead of time, a whole grain bread and fruit or vegetable as a side dish is wholesome and balanced.
Don't make one meal for yourself and one for your children- children often mimic their parents behavior, so they will eat what you eat.
You've done your job as a parent by serving balanced meals, your kids are responsible for eating them. If you play the food police--by making children eat their vegetables or clean their plates, the child will only resist.
Introduce new foods slowly-children are afraid of new foods by nature.
Tell children it will take time for their taste buds to learn to like the food.
Even telling children that their favorite super hero or athlete eats fruits and vegetables to make them strong and healthy can help.
Be a role model-if a parent is always following a fad diet or has unhealthy eating habits, their children will grow up thinking this is normal. Trust your body to tell you when you're hungry and when you are full.
Cooking gadgets can make it fun- melon ballers, apple slicers, fancy shapes.
Add chopped vegetables & fruits to a main dish, sauce or dessert. For example: broccoli to macaroni & cheese, sliced strawberries on the top of ice cream.
Play games! See who can crunch carrots the loudest or pretend to be a giant while eating broccoli florets.
Switch from soda and fruit drinks to 100% fruit juice. Encourage eating whole fruit instead of juice becausethey are good sources of fiber.
Follow these guidelines for 100% juice: 4-6 ounces per day for children 1-6 years old and 8-12 ounces per day for older children.
Add fruit to sandwhiches-peanut butter & banana is a favorite.
When making soups or stews, use vegetable juice as a broth.
Serve vegetables as a stir-fry with a lean protein like chicken or fish and whole grain rice.
Make fruit & vegetable snacks ahead of time for convenience, for example: celery sticks with peanut butter.
Involve children in the purchasing, preparation, and cooking of meals:
- Start a vegetable garden in your home so your kids can eat the vegetables they grow or visit a farm or farmer's market.
- Have them help make fruit smoothies or toss a salad
- While at the store, pick two boxes of cereal and have your child choose which one they would like.
- Find recipes the children can make and let them make a shopping list.

Helpful Links – Great Websites For Nutrition Information

United States Department of Agriculture
includes information about Food StampPrograms, WIC, School Breakfast & Lunch Programs

United States Food & Drug Administration
includes the latest information of food illness, nutrition regulation & dietary supplements

American Dietetics Association
ADA is your link to reliable, objective food and nutrition information. The resources below will help you achieve a healthy lifestyle and answer your food and nutrition questions.

Connecticut Department of Public Health
Information about local public health programs, helpful links to keep Connecticut healthy

University of Connecticut
Official university website

Dole 5 A Day
This site is packed with fun activities, all designed to motivate people to eat more fruits and vegetables and be physically active.

5 to 10 A Day
Canada's website promoting 5 to 10 servings of fruits and vegetables for better health

Fruits & Veggies More Matters
This website has cooking tips, ways to get your children involved, and why fruits and vegetables are important to add to your diet. It encourages families to eat more fruits and vegetables everyday.



	Home For Kids Games Physical Activities Parents Cooking Tips Recipes Locally Grown Resources Educator Overview Curriculum Activities Other Resources Contacts About		Captain 5-a-day for kids – Physical Activity Did You Know... A serving size is: 1 medium fruit or about the size of a baseball 1/2 cup raw, cooked, frozen or canned fruits (in 100% juice) or vegetables 3/4 cup (6 oz.) 100% fruit or vegetable juice 1/2 cup cooked, canned or frozen legumes (beans and peas) 1 cup raw, leafy vegetables 1/4 cup dried fruit Eating 5 or more servings every day of fruits and vegetables can lower your risk of heart disease, cancer, stroke, obesity and more. It may take up to ten times of offering a child a fruit or vegetable before they try it and like it. Studies have shown that picky eaters were breastfed for fewer than 6 months, so breastfeeding longer than 6 months may provide the additional benefit of preventing kids from being picky eaters. Rewarding a child for eating a fruit or vegetable will only get immediate results...the child will not learn to like the fruit or vegetable long-term. Important Nutrients In Fruits & Vegetables Fiber - helps prevent constipation and establish overall healthy eating patterns. Folate - a B vitamin that works to keep the blood healthy and is important in development. Vitamin C- helps protect you from getting sick and keeps body tissues healthy. Vitamin A- supports eyesight, especially seeing at night. Thiamin- a B vitamin that gives the body energy. Tips For Getting Your Child To Eat More Fruits & Vegetables Talk about how fruits & vegetables will help make you healthier. Be excited-talk about how beautiful the food looks and how delicious it tastes. Show enthusiasm by saying, "Isn't this great! Look at all this delicious food!" Plan menus in advance to make sure something healthy is available- a healthy dinner doesn't have to be fancy, but it should be balanced. For example: a bowl of chili made ahead of time, a whole grain bread and fruit or vegetable as a side dish is wholesome and balanced. Don't make one meal for yourself and one for your children- children often mimic their parents behavior, so they will eat what you eat. You've done your job as a parent by serving balanced meals, your kids are responsible for eating them. If you play the food police--by making children eat their vegetables or clean their plates, the child will only resist. Introduce new foods slowly-children are afraid of new foods by nature. Tell children it will take time for their taste buds to learn to like the food. Even telling children that their favorite super hero or athlete eats fruits and vegetables to make them strong and healthy can help. Be a role model-if a parent is always following a fad diet or has unhealthy eating habits, their children will grow up thinking this is normal. Trust your body to tell you when you're hungry and when you are full. Cooking gadgets can make it fun- melon ballers, apple slicers, fancy shapes. Add chopped vegetables & fruits to a main dish, sauce or dessert. For example: broccoli to macaroni & cheese, sliced strawberries on the top of ice cream. Play games! See who can crunch carrots the loudest or pretend to be a giant while eating broccoli florets. Switch from soda and fruit drinks to 100% fruit juice. Encourage eating whole fruit instead of juice becausethey are good sources of fiber. Follow these guidelines for 100% juice: 4-6 ounces per day for children 1-6 years old and 8-12 ounces per day for older children. Add fruit to sandwhiches-peanut butter & banana is a favorite. When making soups or stews, use vegetable juice as a broth. Serve vegetables as a stir-fry with a lean protein like chicken or fish and whole grain rice. Make fruit & vegetable snacks ahead of time for convenience, for example: celery sticks with peanut butter. Involve children in the purchasing, preparation, and cooking of meals: Start a vegetable garden in your home so your kids can eat the vegetables they grow or visit a farm or farmer's market. Have them help make fruit smoothies or toss a salad While at the store, pick two boxes of cereal and have your child choose which one they would like. Find recipes the children can make and let them make a shopping list. Helpful Links – Great Websites For Nutrition Information United States Department of Agriculture includes information about Food StampPrograms, WIC, School Breakfast & Lunch Programs United States Food & Drug Administration includes the latest information of food illness, nutrition regulation & dietary supplements American Dietetics Association ADA is your link to reliable, objective food and nutrition information. The resources below will help you achieve a healthy lifestyle and answer your food and nutrition questions. Connecticut Department of Public Health Information about local public health programs, helpful links to keep Connecticut healthy University of Connecticut Official university website Dole 5 A Day This site is packed with fun activities, all designed to motivate people to eat more fruits and vegetables and be physically active. 5 to 10 A Day Canada's website promoting 5 to 10 servings of fruits and vegetables for better health Fruits & Veggies More Matters This website has cooking tips, ways to get your children involved, and why fruits and vegetables are important to add to your diet. It encourages families to eat more fruits and vegetables everyday.