Vegetables, salad and fruit
Foods from this group are rich in vitamins, minerals and fibre. Children should be offered these at every meal, and as snacks.
How much should kids eat?
- 2 to 3 servings for 1-2 year olds
- 4 to 5 servings for 3-4 year olds
What is a portion?
An average portion is about 40g, if it fits into half the palm of your hand is about right for children aged 1 to 4
- 1 small fruit such as a plum, kiwi or mandarin
- ½ medium sized fruit like an orange, an apple, a pear or a banana
- 5 or 6 berries or grapes cut in quarters
- ½ cup of tinned fruit in natural juice
- 100ml pure unsweetened orange juice
- 3-4 cherry tomatoes cut in quarters
- 3-4 vegetable sticks like cooked carrots, cucumber or peppers
- ½ cup cooked vegetables
- 100ml homemade or ready made vegetable soup
Adjust these servings to suit your child – some children will take a little more and others a little less
Healthy eating tips
- Offer your child different coloured vegetables, salad and fruit
- Limit dried food to once a week because
- Give your child fruit and raw vegetables such as chopped cucumber as tasty, healthy snacks
- Add chopped fruits to their breakfast cereal
Check out the vegetable shelf fact sheet
