Need to talk? Call 1800 882 436.
It's a free call with a maternal child health nurse. *call charges may apply from your mobile

Is it an emergency? Dial 000
If you need urgent medical help, call triple zero immediately.

beginning of content

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.

Learn more here about the development and quality assurance of healthdirect content.

Last reviewed: March 2019

Back To Top

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

Read more on Sydney Children's Hospitals Network website

Food - Snack Attack Ideas | Sydney Children's Hospitals Network

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

Read more on Sydney Children's Hospitals Network website

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.

Read more on website

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

This information is for children who have difficulty gaining weight

Read more on Sydney Children's Hospitals Network website

Healthy eating

Choosing a healthy diet with plenty of food variety can help you feel good and reduce your risk of developing chronic health problems.

Read more on WA Health website


Find out when fruits are in-season and some tips for serving them to your little ones.

Read more on Pregnancy, Birth & Baby website

Planning healthy meals for children

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

Read more on Pregnancy, Birth & Baby website

Healthy food groups: preschoolers | Raising Children Network

Choosing healthy food from the five food groups for your preschooler doesn’t have to be hard. Use our guide to give your child the best possible nutrition.

Read more on website

Healthy drinks for kids & teens | Raising Children Network

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.

Read more on website

Call us and speak to a Maternal Child Health Nurse for personal advice and guidance.

Need further advice or guidance from our maternal child health nurses?

This information is for your general information and use only and is not intended to be used as medical advice and should not be used to diagnose, treat, cure or prevent any medical condition, nor should it be used for therapeutic purposes.

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.

Except as permitted under the Copyright Act 1968, this publication or any part of it may not be reproduced, altered, adapted, stored and/or distributed in any form or by any means without the prior written permission of Healthdirect Australia.