Nutrition
Reasons children must eat fruits
• fruit-basket arrangement
Fruit is one of the most important parts of your child’s diet. It’s low in fat and calories and supplies key nutrients that your child needs to grow. Fruit helps protect your child from certain illnesses and diseases as well. Elementary-age children need between 1 and 1 1/2 cups of fruit each day and teens should get between 1 1/2 and 2 cups.
Low in Fat and Calories
One out of three children is overweight or obese, largely due to unhealthy diets high in fat and calories and low in nutrients. Eating plenty of fruit is one way to lower your child’s caloric intake, which can help prevent unhealthy weight gain or shed excess pounds. Replacing high-calorie and high-fat snacks with fresh fruit can significantly cut the number of calories in your child’s diet. Fresh fruit also contains nutrients that give your child energy so he can be active, which is another way to help him manage his weight.
Rich in fibre
Fresh fruit is a nutritious source of fibre, which many children don’t get enough of in their daily diets. Fibre helps keep your child’s digestive system working normally, which reduces his risk of constipation. When your child gets plenty of fibre in his diet, he’s also at a decreased risk of heart disease, Type 2 diabetes and obesity.
Enriched with vitamins and minerals
Fruit contains a wealth of key vitamins and minerals that support your child’s development and help keep him healthy. Plenty of fruit helps your child get adequate amounts of potassium, which helps keep his blood pressure normal. Fruit supplies vitamin C, a nutrient that boosts your child’s immune system and helps prevent infection. It also provides vitamin A for healthy eyes and folate for normal DNA production.
Has many health benefits
The vitamins and minerals in fruit keep your child’s kidneys working normally, which decreases his risk of kidney stones, and helps your child build bone mass, according to the ChooseMyPlate.gov website. A diet rich in fruit can reduce your child’s lifetime risk of certain types of cancer such as throat, oesophageal and stomach. Fruit might also reduce the risk of lung cancer, according to the Harvard School of Public Health.
Improves academic performance
A healthy and well-balanced diet supports brain development, and eating plenty of fresh fruit might boost your child’s performance in school. A 2008 study published in the “Journal of School Health” notes that a diet rich in fruits and vegetables results in higher test scores. A healthy diet that includes fruit can also increase your child’s focus in the classroom so he is able to learn new information, as well as retain what he’s learned.
Source: healthyeating.sfgate.com
Nutrition
The First 1,000 Days: Why Ghana’s investment in maternal and child nutrition matters for human capital development
From the start of pregnancy to a child’s second birthday, the first 1,000 days, represents the most important window for human development. Good nutrition shapes the foundation.
During this short window, the body and brain grow at a pace that will never be repeated. When nutrition is inadequate, the damage to physical growth and cognitive development is often permanent. No later investment in education or healthcare can fully reverse these losses. Ghana’s future workforce and economic progress depend on getting nutrition right during this critical period.
Science is clear. A baby’s brain develops rapidly during pregnancy and early childhood, forming the foundation for all future learning and health. Adequate nutrients during pregnancy support the formation of neural connections that underpin learning, memory, and emotional regulation. When pregnant women lack essential nutrients, their babies begin life at a disadvantage. When young children experience severe malnutrition, they miss critical growth periods that do not return.
Ghana faces serious challenges during this critical window. An estimated 68,517 children suffer from severe acute malnutrition. Between 37 and 63 percent of pregnant women are anemic, with iron deficiency particularly common in late pregnancy. These problems translate directly into diminished potential. Malnourished children perform worse in school, earn less as adults, and face higher risks of chronic diseases. The economic losses multiply across generations.
Research worldwide shows that nutrition investments during the first 1,000 days deliver exceptional returns. Well-nourished children learn better, perform better academically, and become more productive adults. Countries that invest in early nutrition experience faster economic growth through stronger, more productive workforces.
Ghana already has effective solutions. Multiple Micronutrient Supplements for pregnant women reduce the risk of low birth weight and preterm birth, while Ready-to-Use Therapeutic Food enables high recovery rates for children with severe acute malnutrition. Both are approved in Ghana’s health guidelines. The problem is not lack of knowledge but lack of access. Coverage remains limited because financing depends heavily on donor support rather than sustainable domestic systems.
Integrating these nutrition interventions into the National Health Insurance Scheme would help close this gap. With a large proportion of mothers and young children already enrolled, NHIS provides a platform for nationwide reach. Recent reforms to health financing further strengthen the case for prioritising essential nutrition services within the scheme.
Ghana’s development agenda emphasizes industrialisation, innovation, and economic transformation. Achieving these goals requires a workforce capable of learning, problem-solving, and sustained productivity. Human capital development, however, does not begin at universities or training centers. It begins before birth.
The first 1,000 days offer no second chances. Each year of delay means another group of children enter adulthood carrying preventable disadvantages. Investing in nutrition during this critical window is not only a health priority; it is a foundational investment in Ghana’s economic future.
Feature article by Womec, Media and Change under its Nourish Ghana: Advocating for Increased Leadership to Combat Malnutrition project
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Ramadan, the ninth month of the Islamic lunar (Hijri) calendar, is a period of fasting, reflection, and spiritual growth. A vital part of observing Ramadan is Iftar—the evening meal with which Muslims break their daily fast at sunset. Fruits play an essential role in Iftar, providing nutrition, hydration, and energy after long hours of fasting.
Here are some of the most recommended fruits to include in your Ramadan meals:
Dates
Dates are traditionally used to break the fast. They are rich in sugar, fibre, potassium, vitamins, and minerals, helping to restore energy quickly after fasting.
Watermelon
Watermelon is highly consumed for hydration, as it is composed mostly of water. It can be enjoyed in slices or blended into refreshing smoothies.
Bananas
Bananas are an excellent source of potassium, which helps maintain fluid balance and reduce thirst. They also provide natural energy to keep you going after fasting.
Apples
Apples are fibre-rich and nutritious, promoting heart health, aiding weight management, and improving digestion.
Cucumber
Cucumber is one of the best hydrating fruits, composed of water and fibre, which aids digestion while revitalising the body.
Pawpaw (Papaya)
Pawpaw is low in calories and sugar, rich in fibre, and promotes healthy digestion, hair, and skin. It is a nutritious addition to any Iftar meal.
Including a variety of these fruits during Ramadan not only helps replenish lost nutrients but also supports overall health, digestion, and hydration throughout the fasting period.
By Linda Abrefi Wadie
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