Fruits and vegetables are essential components of a healthy diet, providing vital nutrients that support growth and development. The recommended intake of fruits and vegetables for children varies depending on their age, gender, and level of physical activity. Here’s a general guideline for how many servings of fruits and vegetables children should aim for each day:
Age 2-3:
- Fruits: 1 cup
- Vegetables: 1 cup
Age 4-8:
- Fruits: 1 to 1.5 cups
- Vegetables: 1.5 cups
Age 9-13:
- Fruits: 1.5 cups
- Vegetables: 2 cups
Age 14-18:
- Fruits: 1.5 to 2 cups
- Vegetables: 2.5 to 3 cups
Tips for Getting Kids to Eat More Fruits and Vegetables:
- Make it fun: Cut fruits and vegetables into fun shapes or serve them with a dip to make them more appealing to children.
- Get them involved: Let children help choose fruits and vegetables at the store or farmer’s market, and involve them in meal preparation.
- Be a role model: Children are more likely to eat fruits and vegetables if they see their parents enjoying them too.
- Offer a variety: Serve a variety of fruits and vegetables in different colours and textures to ensure that children get a wide range of nutrients.
- Be patient: It can take time for children to develop a taste for new foods, so continue to offer fruits and vegetables even if they are initially rejected.
By encouraging children to eat a variety of fruits and vegetables each day, you can help them develop healthy eating habits that will benefit them for life.
At home with Mrs E 