Children's diet - fruit and vegetables

Both vegetables and fruit contain essential nutrients that are important for children’s health, growth and development. If you eat and enjoy fruit and vegetables together with your children every day, they will usually follow your example.

Children learn by example#

Most babies eat fruit and vegetables as one of their first solid foods. After the first year, you may notice your child becoming fussier with food as they become more independent eaters. Often this fussiness includes fruit and vegetables.

Parents may worry if their child starts to eat less fruit and vegetables from time to time, but usually it causes no harm. You cannot force children to eat more fruit and vegetables. The best approach is for the whole family to enjoy fruit and vegetables as a daily part of the diet. It may take time, but this is how children learn best, so keep trying.

Benefits of fruit and vegetables#

There are many reasons for everyone to enjoy a wide variety of vegetables and fruit. They provide important vitamins such as vitamin C and folic acid. They also contain other plant substances thought to be important in helping to reduce the risk of some cancers and heart disease.

Everyone is encouraged to eat plenty of fruit and vegetables every day, but many children and adults do not. Sometimes children come to expect ’tastier’ high-fat or high-sugar snack foods instead. Parents may give up offering vegetables or fruit because children often leave them on the plate or in the lunchbox.

Continue to offer your child a variety of fruit and vegetables every day, not just the type they like. Children’s serving sizes may be small and depend on their age, appetite and activity levels. Remember that any amount is better than none, and always try to find ways to include more.

Encourage your child to eat more fruit and vegetables#

Keep offering fruit and vegetables in a variety of ways, as children are more likely to eat what is familiar to them. Never assume your child dislikes a particular fruit or vegetable. The next time you offer it may be the day they decide to try it, and children’s tastes do change with age.

If you follow healthy eating habits, your child may eventually follow your lead. Other steps that can help include involving your child in food preparation and planning, enjoying fruit and vegetables together, paying attention to presentation, and including fruit and vegetables in meals wherever possible.

Involve your child in food preparation and planning#

• Involve your child in choosing which fruit or vegetables they would like. Take them fruit and vegetable shopping, and let them see, smell and feel the produce with you.
• Ask your child to draw a picture or describe the food to you.
• Let your child help wash and prepare fruit and vegetables, exploring new colors and shapes. Encourage their skills by letting them make a simple salad to serve themselves, or count out grapes or berries together into a bowl.
• Grow some vegetables or herbs in the garden or a pot, and let your child water and nurture the plant.

Enjoy fruit and vegetables together#

• Enjoy meals together with your child whenever possible. If your child sees you eating and enjoying a wide variety of fruit and vegetables, they are more likely to join in.
• Sometimes a child may prefer their vegetables raw rather than cooked.
• A child may refuse new foods if mealtimes are stressful, so focus on the positives about the meal and avoid arguments.

Presentation of fruit and vegetables#

• Keep a bowl of fresh fruit handy. Keep some vegetables such as peas, cherry tomatoes, baby carrots and mushrooms in the fridge to grab for a quick snack.
• Make vegetables and fruit look great on the plate. Serve different colored fruit and vegetables, chop them up for a change, or serve them on a special plate.
• For reluctant eaters, try a new fruit or vegetable once a week.

Include fruit and vegetables in meals wherever possible#

• Include vegetables and fruit in a range of ways with most meals and snacks.
• Rather than searching for new recipes, try to increase the variety or amount of vegetables added to your favorite family recipes such as pasta sauces, soups or stir-fries.
• Include vegetables and fruit in snacks as well as meals.

Keep offering fruit and vegetables#

Children need the opportunity to learn, or sometimes to re-learn, to enjoy fruit and vegetables. Your role is to make them available. Your child may need to see a fruit or vegetable 10 or more times before they are ready to try it.

• Always include a small serving of vegetables on your child’s plate. Encourage them to try, but let them decide whether or not they eat them.
• Offer crunchy, raw vegetables before the main meal, when children are often most hungry.
• Try to avoid preparing alternative options to the meal you have made. Your child may choose to leave certain foods, but will learn to accept the meal offered if nothing else is put forward.

Fruit and vegetables are healthy choices#

All vegetables and fruits are healthy. They may be any color, shape, texture or variety, and can be fresh, frozen, tinned or dried. They may be raw, cooked, steamed, boiled, microwaved, stir-fried or roasted.

Variety is important. Try to choose different colored fruit and vegetables, particularly orange, green and red. Some examples are melon, stone fruit, broccoli, spinach, leafy greens, tomato, carrot and pumpkin.

Sometimes vegetables and fruit can seem expensive. To keep down the cost, choose those in season and use frozen or tinned varieties as well.

Fruit and vegetable snack suggestions#

• corn on the cob, jacket potato, pumpkin soup or minestrone
• plain homemade popcorn
• cut-up vegetables with salsa or yoghurt dips
• muffins, pikelets or cakes made with added fruit or vegetables
• frozen fruit or vegetable segments
• skewers of fruit, stewed fruit, fruit crumble, tinned fruits in juice
• fruit salad or a fruit platter

Common fruit and vegetable issues with children#

• Fruit juices are not necessary – it is better to eat the fruit instead and have a thirst-quenching glass of water. Juice may be a good source of some vitamins, but it is high in natural sugars and low in fiber. If you do include fruit juice in your child’s diet, limit it to half a cup (no added sugar) occasionally, and best left for special occasions.
• Fruit bars and fruit straps are high in sugar – even though they usually contain some fruit, they are low in fiber and stick to children’s teeth, so are best avoided. Children will enjoy a fresh fruit platter or frozen fruit pieces if offered instead.
• Potato chips are not the best way to eat potato – chips and crisps are made from potatoes but cooked in oil, so they are high in fat and salt.
• Wash all fruit and vegetables – wash them before eating to reduce the risk from pesticides and microbial contamination.
• Follow the seasons – when vegetables and fruit are out of season and more expensive, save money by using frozen, tinned or dried produce. These have vitamin and nutritional contents similar to fresh products.
• Supervise young children – babies, toddlers and young children should always be seated and supervised while eating all foods, including chopped raw fruit, vegetables and all ‘hard’ foods, to reduce the risk of choking.

Key points#

• Fruit and vegetables are an important and enjoyable part of your child’s diet.
• Both vegetables and fruit contain essential nutrients that are important for health, growth and development.
• The variety of fruit and vegetables eaten is more important than the amount, and any amount is better than none.
• Offer crunchy, raw vegetables before the main meal, when children are often most hungry.

Where to get help#