You asked

How do I ensure that my tween gets her five a day?

It can be hard to ensure that your child gets five servings of fruit and vegetables each day.
 
Here are some top tips to make sure your child gets enough nutrients each day:
  • Start with a nutritious breakfast. Give your child a serving or two of fruit with breakfast each day, keeping it varied so she doesn’t get bored. Half a grapefruit, a handful of grapes, some berries with a fortified cereal or some chopped banana are all great options. Orange juice and smoothies can count as one portion too!
  • Ensure your tween eats vegetables and fruit at lunch and dinner.
  • Snack on fruit or vegetables. They contain carbohydrates which are a great source of energy. Serve with a portion of protein, such as cheese, a yoghurt or a serving of peanut butter.
  • It’s ok to double up on fruits and vegetables such as broccoli, beans or carrots.
  • Use fruit and vegetables as ingredients. Does your tween like muffins? Make low fat carrot muffins and get your veggies along with your grains! Chop up veggies (peppers, carrots, celery) and add them to chilli or lasagne. 
 

More questions

A high percentage of Irish children are not getting their daily requirement of vitamins and minerals?
It can be hard to ensure that your child gets five servings of fruit and vegetables each day, follow our tips to ensure your child gets enough nutrients.
Antioxidants have many wonderful properties so it's important that you try and fit them into your family's diet.
Irrespective of what age your child is, it can often be difficult to get them to eat their fruit and vegetables.
Milk, cheese and yoghurt all provide calcium which is necessary for strong and healthy bones.
Foods on this shelf are the best energy providers for your child's body, so the more active your child is the more he will need.
 
It can be difficult to control your child’s dietary choices, there’s always the chance of having treats at school, birthday parties or on the weekends and during the holidays.
There are many nutrients found in whole-grains which are essential for your child’s health.
A diet rich in whole grains has many benefits for children.
Check out these simple steps you can take to make sure that your child gets enough calcium.

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