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admin | Exercise Workout Programs | 10.01.2015
As I was researching the topic of how to encourage kids to eat more vegetables, I kept running across statements that fruits and vegetables were basically interchangeable, like this one from child feeding expert Ellyn Satter’s site. FRUITS: apples, dried apricots, bananas, blueberries, cantaloupe, grapefruit (pink), grapes, kiwi, mandarin oranges, mango, nectarines, navel oranges, peaches, raisins, and strawberries. VEGETABLES: asparagus, avocado, beets, broccoli, butternut squash, carrots, corn, edamame, french fries (yes, I had to include these since they are one of the most popular veggies consumed by toddlers in the US), green beans, green peas, green peppers, kale, lettuce, mushrooms, potato (baked), pumpkin, red peppers, spinach (cooked and raw), sweet potatoes, tomatoes, and yellow peppers. Iron: One of my favorite nutrients to worry about, iron is essential as part of oxygen-carrying hemoglobin and for normal motor and brain development.
Vitamin C: Vitamin C is important for building strong connective tissue and also helps the body to absorb dietary iron. Let me know in the comments if you are wondering about a particular fruit or vegetable that didn’t show up on my list, or you can look it up yourself here. It’s not so much that fruits and veggies equals nutritionally but that children do not have to eat veggies to meet their minimum nutrition requirements.
Many kids will accept beans, carrots and sweet potatoes — two of which are high vitamin A sources. On a related, I-can’t-believe-that-worked note, I started putting a dish of veggies in front of Bug at every meal- either sweet peppers, which I cut up and leave in the fridge, or a mixture of peas and corn- and he started eating them! I completely agree and understand what you are saying, Maryann, and I really appreciate this point.
I am not much of a veggie person but definitely love fruit and thought that they were just as good as veggies themselves. Once kids start school, they are (at least in the United States) constantly offered treats and junk food at school (for birthday parties, holiday parties, going away parties, and as rewards for classroom behavior). I like her philosophy, and I’m not trying to call her out by checking the validity of her statement.
I selected nutrients that are commonly low in toddler diets and for which fruits and vegetables can make a big contribution. In defense of those who say fruits and vegetables are nutritionally equivalent, I guess I’d have to say that while veggies are better than fruits, fruits your child consumes provide better nutrition than veggies they don’t!
As you know, the iron in animal sources are better absorbed than vegetable sources but adding vitamin C is a great way to enhance absorption.
Green beans, green peas, and edamame are considered legumes, not vegetables as they contain nitrogen-fixing bacteria in the nodes of their roots.
I think we were meant to eat more fruits then vegetables, because biologically we are geared for sweeter foods. For example: avocados, squash, cucumbers, olives, okra, peas, corn kernels, pumpkin, bell pepper and any other internally seed bearing plant is considered a fruit.


Many many great nutritionists offer a similar reassurance to parents who worry about their child’s aversion to vegetables. The Recommended Daily Allowance (RDA) for fiber is 19 g for 1- to 3-year-olds and 25 g for 4- to 8-year-olds. Fruits can’t hold a candle to veggies when it comes to iron, and dark green veggies are your best sources.
Dried fruits are decent sources of calcium because they have less water, so nutrients are more concentrated.
Vitamin C is a good excuse to splurge on the expensive red and yellow bell peppers in the grocery store. And we should not worry about consuming too much sugar from fruit – soda, sugary cereal, candy, and processed treats are far bigger concerns. There are lots of other good sources of the nutrients I profiled above besides either fruits or vegetables, and a child can be well-nourished without vegetables. I think it would be interesting to compare actual intake amount trends of fruits and vegetables against nutrients and see how that shakes out. I think we send subtle messages to our kids about vegetables all the time, even when we are being super-positive about them. And there has been a definite improvement in my dietary habits now that I have a kid around to set an example for. You decide what makes it on the table, and you can teach your child (depending on age) some things about how you make that decision.
In addition, vegetables in high doses can be toxic, while you don’t hear that so much for fruits. Please don’t look at the graph below and stop your child from eating another apple for fear of too much sugar. Even BabyC loves squeezing the beans out of the pods, and now I know that she’s getting a mother lode of nutrients with every bite.
Maryann Tomovich Jacobsen wrote a great article, How to Meet Children’s Nutritional Needs Even When They Don’t Eat Perfectly, that explains this point and includes an example of how to meet the nutritional needs of a kid that doesn’t eat veggies.
Imagine how much we could improve nutrition and health on a population level if every child sat down to enjoy a balanced meal of whole foods every night, with no emotional attachment to calories or nutrients or fruits vs veggies. And I completely agree that worrying about veggie intake doesn’t do anyone any good, but that positive exposure is the way to go. I guess evolutionarily speaking, it was more valuable to concentrate the nutrients of the plant in the leaves and roots vs. But a handful of raisins also comes packaged with lots of other healthful nutrients – fiber, potassium, iron, magnesium, vitamin B6, even a little protein.


But I consume a lot of fruits daily and my metabolism is thru the roof as well as my energy.. Fruits and veggies contain ?-carotene and other carotenoid compounds that our bodies can convert to vitamin A.
You are much better off rejoicing that your child loves fruit than forcing him to eat a single bite of broccoli. In reading your comment, I wonder if it would be more accurate to say that while veggies are a great source of many essential nutrients, it is possible to meet those nutrient needs with other foods, including fruits, legumes, meat, fortified cereals, dairy, eggs, etc. There are some days when I’d rather fix myself a quick PB and J for lunch, maybe with an apple, but now I try to throw in some veggies too. Then, leave lots of room for desserts (child-size portions) and some treats where you really let your kid eat as much as she wants (for example, cookies and milk for snack). Most of the foods we think are vegetables are actually fruits anyway; such as avocados, squash, cucumbers, olives, okra, peas, corn kernels, pumpkin, bell pepper and any other internally seed bearing plant. That’s the main thing to keep in mind about natural sugars (found in fruits, veggies, milk) and added sugars. We use the unit retinoic acid equivalent (RAE) to describe how much potential vitamin A fruits and vegetables contain.
And I know you speak from experience with all the ways that battles over veggies can go wrong. You are never going to meet your iron needs by eating fruit, but there are plenty of other ways to get iron.
I don’t think you are missing much by eating more veggies than fruits and especially by selecting fruit that is at its best. And it makes me growl that juice is advertised as being as-healthy-as-fruit — families seem to always be shocked when I tell them their obese children should not be drinking juice. And when you’re feeding kids, sugar is an important part of making wholesome foods more palatable.
So telling parents that fruits are basically as good as vegetables helps them relax at the dinner table, which is a good thing.
Even if your child hasn’t eaten a vegetable in months, it is worth it to put them on the table and set a good example by enjoying them yourself. I’m glad to have found you and your site and am looking forward to your book with Jill!




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