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Full of water but also of fibers, fresh fruits and vegetables contain a maximum of vitamins and minerals. “ Consumed raw, their nutrients remain intact because there is no loss associated with cooking », Explains the dietician-nutritionist Aurélie Marino. To optimize their benefits, choose plantsseasonal, organic or from local producers. “ Fruits and vegetables that have traveled long distances have lost, in part, their nutritional and taste interest. In this case, it is better to favor plants frozen. The cold of freezing retained their full benefits », Adds the nutritionist. Summer, cucumber, tomato, carrots, radishes or peppers are in season, take advantage! This is also the case for red fruits, peaches, melon or apricots. It is the moment to make discover and appreciate their full flavor to your children.
“It is important to show him the whole vegetable, before mixing or cutting it …”
From 12 months, you can give raw vegetables
« The rawness must be introduced little by little in the diet of a child. Vegetables in general (not just raw vegetables) modify the colonic flora and can cause digestive disorders », Analyzes Aurélie Marino. From 12 to 18 months, you can introduce your child to the taste of raw vegetables. At 2 years old, he can consume 1 to 2 tablespoon of rawness day. “ Remove the seeds from tomatoes, cucumber or strawberries, the skin from fruits and vegetables, and present their flesh, cut into small cubes according to your baby’s chewing abilities “, Continues the specialist. We avoid at the beginning: the pepper or the radish, which are less digestible.
“At first, I grated raw carrots that I scattered over my daughter’s pasta or mashed potatoes. And in his yogurts, I introduced pieces of fruit. She quickly adopted raw vegetables. “
Melanie, mother of Elena, 2 years old
In what form are raw vegetables for babies?
Around the age of 2, some children may suffer from food neophobia (fear of novel foods). Raw vegetables, cold and sometimes a little acid in the mouth, are not easy to introduce. “ It is very important to present to your child the whole food (like a carrot for example) and play with the compositions on your plate. In flowers, sticks, large pieces … », Notes Aurélie Marino. So that the little gourmets manage to overcome their apprehensions, she recommends that parents let them handle fruits and vegetables without restriction, and vary them as much as possible. textures as soon as you cook them – grated, in salad, in sticks… “ The texture of the food should monitor your child’s development, she concludes. This will allow him to eat more easily by itself. »
How to season them?
> With oil rapeseed, olive or walnut to vary the intake of essential fatty acids.
>With a vinaigrette : oil-balsamic vinegar, oil-lemon.
>With a natural yoghurt sauce : just mix it with some herbs and a pinch of salt. Perfect for dipping carrot and cucumber pieces …