It's summer! In other words, a season that offers a multitude of fruits and vegetables that can be eaten both raw and cooked... Even during the rest of the year, raw vegetables can be offered at mealtimes! Why is it interesting, nutritionally speaking, to give raw vegetables to your baby? From what age can they be given? In what quantity? Which raw vegetables and in which forms? This article will certainly help you to see things more clearly...
Nutritional benefits of raw vegetables
Fruit and vegetables are naturally made up of water, which provides some of the water for the food.daily hydration. Eating these water-rich products in summer will therefore help to limit dehydration. Raw vegetables also contain more minerals and vitamins than cooked products. Indeed, there is a loss of vitamins and minerals with cooking.
Did you know that there is 2 to 3 times more vitamin C in raw vegetables than in cooked vegetables? Raw fruit and vegetables also ensure regular transit and satiety at the end of the meal thanks to their fibre content. In addition, this fibre will allow the child to continue to develop his chewing skills and thus to develop the textures in his diet. The introduction of raw vegetables will continue the discovery and diversity of food.
From what age?
Raw vegetables can be offered, generally from 12 months onwards, in small quantities, for sensory discovery and diversity. They should, of course, be given according to your child's chewing abilities. In the context of child-led diversification (or DME), they are often introduced beforehand, depending on your child's digestion of raw foods. You are in the best position to know if your child is ready, so be observant and listen carefully. Raw vegetables and fruit can be introduced at the beginning of the meal when the child is hungriest to encourage consumption. But don't panic if it's difficult at first, it's sometimes necessary to repeat the experience up to 10 times before it's appreciated!
What quantities?
As an indication, 20 to 30g of raw vegetables can be given from one year old and 30 to 50g from 2 years old, or more if the child likes them! It is important not to forget theseasoning of raw vegetables or fruit, which can be made from :
- Fats (very important for the youngest) rather raw: various oils, plain or herbed fresh cream, green or black olive tapenade, etc.
- Dairy products: yoghurt sauce, cottage cheese, processed cheese, etc.
- Other vegetables: guacamole, aubergine or pepper caviar...
- Or fatty fish: tuna rillettes, sardinade, etc.
A little tip: don't hesitate to use orange juice instead of vinegar in the vinaigrette, it will be gentler on the children's palates...
What raw vegetables and in what forms?
As soon as possible, give preference to seasonal, ripe fruit and vegetables,organically grown and from short circuits. Use colour and playful shapes, be creative! The earlier raw vegetables are introduced, the easier it will be at the time of the neophobia period (the "no" period appearing at around 2 years old and even earlier from now on).
Examples of vegetables that can be introduced as raw vegetables Avocado, mushroom, asparagus tip, grated carrot, sliced radish, cherry tomato, cucumber, pepper...
Examples of fruits that can be introduced raw Apricot, peach, pear, banana, strawberry, melon, watermelon, kiwi, mango, raspberry, plum...
Some ideas for getting your baby to eat raw vegetables
- Offer sticks with a sauce that your child usually likes (coloured sauce with turmeric or paprika, whipped cream for fruit, etc.)
- Let the child handle
- Leave some raw vegetables within reach of your child, for example during preparation, and let them pick atthem...
- Make a face with the raw vegetables (or let the child do it himself)
Raw vegetables can be a fun way to introduce children to fruit and vegetables in a different way. Be inventive and don 't hesitate to share your creations on social networks!
Dietician - Nutritionist specialising in paediatrics
Sources :
- CIQUAL. https://ciqual.anses.fr/ (July 2020)