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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

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