Mandarins: Fruit/ Vegetable of the Month

Mandarins are a very popular fruit among children. They are sweet and easy to peel and many varieties are seedless. Getting kids to eat them (if they already don't) should be a cinch.

Mandarin is a general term which includes tangerines, clementines and satsumas. Mandarins are an excellent source of vitamin C (>20% of your recommended daily value) and a good source of vitamin A (10-19% of your daily recommended value). They are also a source of fiber and potassium.

Vitamin C is an essential nutrient and a powerful antioxidant. Vitamin C has been linked to greater bone mineral content in children. Vitamin C also enhances iron absorption, an essential mineral. Children have increased needs for iron because of the rapid growth of childhood. Low levels of iron in the blood (iron deficient anemia) can lead to behavioral or learning problems. Rich blood iron levels not only supports their growth and development, it also helps protect children from harmful lead exposure in the environment. Vitamin C also helps strengthen the immune system.

If your children already love mandarins, take advantage of this and pair with a new fruit of vegetable. Serving a new food with a food which is already liked improves how the new food is received. Toss mandarin wedges with baby spinach and an Asian sesame dressing. Spinach is a rich source of iron making it a great food to pair with mandarins rich in Vitamin C.

Recommended amounts of fruits and vegetables varies with age.

Children ages 2-3 need   1- 1.5 cups of fruits and 1- 1.5 cups of vegetables each day.

Children ages 4-8 need   1-2     cups of fruits and 1.5-2.5 cups of vegetables each day. 

Children ages 9-13 need 1.5-2  cups of fruits and 1.5-3.5 cups of vegetables each day.

Teens ages14-18 need   1.5 -2.5 cups of fruits and 2.5-4 cups of vegetables each day.

Keep in mind that fruits and vegetables are rich in essential vitamins and minerals needed for optimum growth and development. Check out  CDC's fruit and vegetable calculator for an more accurate recommendation based upon age, sex, and activity levels.

One mandarin equals about 1/2 cup.

As an added activity....scout out tangerines, clementines and satsumas in the produce department. Observe, feel, smell and taste each variety. For classes, creating a bar chart based upon individual preferences is a great math activity to pair with this delicious science and nutrition lesson.

If you are a child care provider in California you can receive cash reimbursements for providing healthy food to the children in your care. If you are a child care provider in El Dorado, Alpine, Placer, Nevada or Mono county our agency can help you enroll in the California Child Care Food Program (CCFP).