Fruit & Vegetables

Fruit and vegetables are an important part of meals. The different textures, flavours and colours of fruits and vegetables add variety and interest to what we eat as well as provide us with nutrients such as vitamins, minerals and fibre.

How much should children be eating?

Fruit and vegetables should be introduced at around six months of age. Toddlers should be eating widely from the fruit and vegetable food group. By the time a child is two years old they should be eating at least 4 servings of fruit and vegetables each day.

What about nutrition? 

Fruits and vegetables are usually low in fat have a high water content and have significant amounts of carbohydrate and fibre. All fruit and vegetables have some vitamin A and C. Some fruit and vegetables also have B vitamins and minerals such as potassium, calcium and iron.

The nutrient content of fruit and vegetables depends largely on the way they are prepared and cooked. To preserve the nutrient content, try to prepare and cook fruit and vegetables just before serving.

Frozen and canned fruit and vegetables still contain valuable nutrients. If using canned fruit or vegetables, choose varieties that have little or no added salt (sodium) or sugar.

Help children eat what is good for them 

Children will commonly refuse new foods the first time it is offered. Offer the food repeatedly to increase the chance of it being accepted by the child. The food may need to be tried up to ten times before it is accepted!

Explore different fruit and vegetables with your children and different ways of preparation. Involving your children in food preparation is a good way to entice reluctant eaters to try new foods. Children who help grow their own fruit and vegetables are more likely to try their produce.