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The Importance Of Fruit And Vegies

The Australian Government recommends that children eat plenty of fresh fruit, vegetables and legumes (dried beans, peas or lentils) every day to ensure they get an adequate intake of essential vitamins and minerals. The number of serves recommended varies depending on age and activity level but 2 fruit plus 5 veg is a good quantity to aim for with children aged over eight years old.

Serving size is sometimes a confusing issue. You don't need to be absolutely precise with servings but it is good to understand what to aim for.

A serve of fruit is:

  • 1 medium piece such as an apple or banana
  • 2 small pieces such as apricots or plums
  • 1 cup of diced or canned fruit pieces
  • ½ cup of pure fruit juice
  • 1 ½ tablespoons of sultanas

A serve of vegetables is:

  • 75g or ½ cup cooked vegetables
  • 75g or ½ cup cooked dried beans, peas or lentils
  • 1 cup of salad
  • 1 potato

The Federal Government's Go for 2 plus 5 website has lots of interesting information, answers to commonly asked questions, recipe ideas and kids' activity suggestions relating to fruit and veg consumption.

 

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Tips for encouraging children to eat fruit and vegetables

  • Fruit cut up into bite sized pieces can be a more appealing snack than whole fruit, especially for younger kids.
  • Keep a bowl of fresh fruit handy for kids to snack on.
  • Keep a plate of cut up vegetable sticks and low fat dip in the fridge.
  • Kids love fresh fruit skewers or fruit pieces on cocktail sticks.
  • Cut a variety of vegetables into small pieces and include in pasta sauce or stir fried rice and noodle dishes.
  • Offer vegetables sticks for kids to snack on while they are waiting for dinner. They'll often munch on them happily when they are really hungry.
  • Use low fat dips like hummus and tzatziki, or a sprinkle of soya sauce to make vegetables more appealing.
  • Younger kids love creative displays of cut up fruit and vegetable pieces on their plate. Smiley faces are often a winner.
  • Frozen fruit pieces make a refreshing summer snack.
  • Fresh fruit smoothies with low fat milk and yogurt are a delicious breakfast or snack. Be creative and try different fruit combinations.