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Fruit and vegetables for children

2-minute read

Fruit and vegetables are very important. The different textures, flavours and colours of fruit and vegetables add variety and interest to what you eat. They also provide nutrients such as vitamins, minerals and fibre.

With such a huge range of vegetables to choose from, it is likely your child will find some favourites among the selection.

Fruit and vegetables are usually low in fat (except for avocados), high in water and have significant amounts of carbohydrate, antioxidants and fibre. (Avocados are full of healthy monounsaturated fats though, so they’re still good for your kids to eat.) Fruit and vegetables are also an excellent source of vitamins.

Some fruits and vegetables also contain important minerals such as potassium, calcium and iron.

You can preserve the nutrients in fruit and vegetables by preparing them just before serving.

Frozen and canned fruit and vegetables are also highly nutritious and are an excellent substitute if fresh fruits and vegetables are unavailable.

How much fruit and vegetables?

You should introduce your child to fruit and pureed vegetables in small quantities at about 6 months of age. Keep it simple at first, then add variety.

By the age of 1, your child should be offered a lot of different fruits and vegetables. By the time your child is 2, they should be eating about 2 and a half serves of vegetables and 1 serve of fruit each day.

By the age of 9, this increases to 5 serves of vegetable and 2 serves of fruit a day.

What if my child refuses to eat fruits and vegetables?

Don’t worry — just keep offering it. You may need to offer a new food up to 10 to 15 times before your child will eat it. Always encourage children to have a taste of new fruits or vegetables and experiment with different ways of preparing or serving familiar fruits and vegetables. Perseverance will pay off in the end.

Learn more about eating without tantrums.

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Last reviewed: March 2019


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Need more information?

How can I get my child to eat more fruits and vegetables? - Dietitians Australia

Children How can I get my child to eat more fruits and vegetables? How can I get my child to eat more fruits and vegetables? Be creative and offer different fruits and vegetables, presented in different ways

Read more on Dietitians Australia website

Allergy - Fruit and vegetable allergy | Sydney Children's Hospitals Network

What is fruit and vegetable allergy? Fruit and vegetable allergy is a reaction that occurs soon after contact to fruit and vegetables

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This information, with its food examples, is intended for educational purposes only and does not constitute SCHN/JHCH endorsement of any particular branded food product

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Pregnancy healthy eating in pictures | Raising Children Network

Healthy eating for pregnancy means lots of fruit, vegetables and foods with calcium, protein and iron. Avoid sugary, fatty foods, and drink plenty of water.

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Food - High Energy Eating for Children | Sydney Children's Hospitals Network

This information is for children who have difficulty gaining weight

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Learn how to help your child develop good eating habits including shopping healthily, serving up fruit and vegetables and limiting fats and processed foods.

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What are healthy drinks for kids and teens? Water is best. Soft drink, cordial and fruit juice are unhealthy. Our guide explains what your child should drink.

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The information is not a substitute for independent professional advice and should not be used as an alternative to professional health care. If you have a particular medical problem, please consult a healthcare professional.

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