Download Eat Plenty of Fruit and Vegetables

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FACT SHEET #5
Eat Plenty of Fruit and Vegetables
It is recommended that children and adults eat a
variety of fruit and vegetables everyday. Fruit and
vegetables are packed full of vitamins and
minerals and are a good source of carbohydrates,
dietary fibre and other plant substances which are
thought to help prevent some diseases.
A Rainbow of Colours
Fruit and vegetables are available in a variety of
colours and forms including fresh, raw, cooked,
canned and frozen. Try to incorporate as many
colours into the day as you can.
Recommended serves per day for children:
Age (years)
Vegetables
Fruit
1-3
3-4
2+
4-7
4+
2+
RED:
tomato, capsicum, strawberries, apple,
watermelon, raspberries, rhubarb, plum,
radish
ORANGE/
YELLOW:
lemon, capsicum, apricot, mandarin,
grapefruit, orange, sweet potato, pumpkin,
rockmelon, corn, pineapple, passionfruit,
banana, squash, peach, nectarine, mango
GREEN:
broccoli, cabbage, brussel sprouts,
kiwi fruit, zucchini, capsicum, peas,
beans, apple, honeydew melon, lettuce,
celery, cucumber, spinach, pear, shallots,
asparagus
BLUE:
blueberries
PURPLE:
lettuce, eggplant, onion
WHITE:
potato, onion, parsnip, turnip, garlic,
cauliflower, mushroom
How much is a 1 child serve?
Vegetables
•• ¼ cup cooked vegetables
•• ¼ cup cooked legumes e.g. lentils
•• ½ cup salad
•• ½ medium potato
Fruits
•• ½ medium piece of fruit such as pear, apple
or banana
•• 1 small piece of fruit such as an apricot
or plum
•• ½ cup canned fruit (in natural juice)
•• ¾ tablespoon or a small handful of dried fruit
Source: Children’s Hospital Westmead
What about frozen and canned
fruit and vegetables?
Frozen and canned fruit and vegetables can have
similar nutritional benefits as fresh produce and
can be quick and easy to prepare. When choosing
canned fruit and vegetables:
•• choose canned fruit in natural juice
•• choose canned vegetables labelled no added
salt or low in salt
•• once opened, remove contents from can and
store in an airtight container and use within a
few days
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parents...
FACT SHEET #5
Eat Plenty of Fruit and Vegetables
Encouraging young children to eat fruit and vegetables
Young children can be reluctant vegetable and fruit eaters, the key is to be patient and keep trying!
•• One of the best ways of encouraging young children to eat their fruit and vegetables is to keep serving
them. A child may need to try a new food several times before liking it, so keep trying.
•• Never force your child to eat fruit or vegetables. Instead, encourage your child to try different fruit and
vegetables and praise your child for trying, tasting or eating them.
•• Serve fruit and vegetables at meal times so your child can see the family eating and enjoying fruit
and vegetables. Children learn best from watching their parents and family. Try putting the food in the
middle of the table and allow everyone to help themselves.
•• Try offering a range of different fruit and vegetables and serve them in different ways. Some children
prefer their vegetables raw or lightly cooked. Keep some raw or lightly cooked vegetables cut up in the
refrigerator for easy access.
•• Involve young children in choosing, washing and preparing fruit and vegetables.
•• Talk with your child about how fruit and vegetables grow and/or grow some at home.
•• Children need to be encouraged to eat the same foods as the family. Don’t make special foods for your
child. Your child can decide whether or not to eat and will learn to accept the meal offered if
alternatives are not provided.
•• Try and include fruit and vegetables at every meal and snack. See below for some more ideas.
ways to get more fruit and vegetables in your child’s diet
Breakfast
Lunch
Dinner
Snacks
sliced banana on
wheat breakfast biscuits
add cucumber, tomato,
grated carrot or lettuce to
sandwiches or wraps
add vegetables to stir-fries
fruit kebabs or frozen
fruit segments
wholemeal toast topped
with avocado and tomato
try savoury muffins with
grated carrot and zucchini
add grated, mashed or
chopped fruit or
vegetables to pancake mix
vegetable slice or frittata
with salad
add spinach or mushrooms
to scambled eggs
cheese and salad
toasted sandwich
add chopped or pureed
fruit to natural yoghurt
vegetable soup such as
minestrone or pumpkin
add vegetables to your
favourite pizza topping
add grated vegetables
to hamburger mixes and
pasta sauces
try barbecue vegetables
such as eggplant, sweet
potato, zucchini or make
vegetable kebabs
fruit crumbles for dessert
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raw or cooked vegetable
sticks with salsa or dip
raisin toast topped with
sliced banana
fruit smoothie
corn on the cob
diced canned fruit
and custard