These foods are high in complex carbohydrates, which are the body's favorite fuel. After carbohydrates are digested, energy in the form of glucose is circulated in the blood. The liver and muscles also store glucose for later use during physical activity. Whole grains add necessary bulk to the digestive tract to aid in elimination of wastes. Since vegetables contain many different vitamins and minerals, it is important to have a variety of them in your child's diet.
Vegetables also provide fiber to aid in elimination of body wastes.
Be sure to scrub vegetables before cooking. Ideally, vegetables should be steamed, microwaved, or eaten raw. Occasional stir-frying is acceptable. Boiling vegetables is OK, but some of the vitamins and minerals will end up in the cooking water. Fruit Fruits are especially good sources of important vitamins like A and C. Vitamin A is important for healthy eyes, skin, and hair.