by Natalie Allen, MEd, RD, School-Community Health Educator, BJC HealthCare; and spokesperson, Coalition for a Healthy and Active America

Children should eat at least five servings of fruits and vegetables each day. These colorful foods are limited in fat and calories while providing fiber, vitamins and nutrients that help children grow into healthy adults. However, fewer than 10 percent of children achieve this five-a-day goal.

It’s normal for children to snack, especially after school, so cut up some fruit in the afternoon and watch it disappear. If you have a picky eater, add blueberries to cereal, start the day with a fruit smoothie, or toss veggies on a pizza. Opt for fruits and veggies with plenty of color, as they’re more likely to be loaded with vitamins. A serving is six ounces of juice, one medium whole fruit, ½ cup canned fruit or vegetables, one cup salad, or ¼ cup dried fruit.

Exposing children to a variety of foods and helping them determine their likes and dislikes is a key to good nutrition. Make it a goal to try a new fruit or vegetable each week and remember to “eat the rainbow.”