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Plant Fruit & Veg in your Child's Diet!

Article written by Christine Arulappen.

Almost all nutrition experts agree that most Americans need to eat more fruits and vegetables.We all know they are good for us but can't seem to get enough. So if we as adults are finding it difficult to eat our fruit and vegetables then it is likely that we are having an even harder time convincing our children to eat even just one serving of fruit and vegetables, let alone meet their requirements. The food guide pyramid composed by the US Department of Agriculture (USDA) and the US Department of Health and Human Services recommends 2-4 servings of fruits and 3-5 servings of vegetables daily.2  These recommendations vary depending on your child’s age, appetite and activity levels.  It’s very important that children are getting a variety of fruits and vegetable to promote health and energy levels.

Health benefits of fruits and vegetables

Fruit and vegetables provide a number of health benefits including the following:

  • They contain a number of vitamins, minerals and antioxidants that are important parts of a balanced diet for our children’s growth and development.3
  • They are high in fiber that helps promote a healthy digestive system.3
  • They may help in the prevention of chronic health problems such as Type II diabetes, obesity and heart disease.3

Recommended daily serves of fruits and vegetables for children

Although our children’s fruit and vegetable requirements will vary depending on their age, appetite and activity levels, it’s very important that they include a variety of these foods every day to support their growth and energy levels.4 The table below provides a useful guide for parents regarding how much fruit and vegetables a child in the different age groups requires each day.1

 Age                        Fruit (Serves)             Vegetables (Serves)
 4 - 7 years   1  2
 8 - 11 years  1  3
 12 - 18 years  3  4

How much is a serve of fruit and vegetables?

One serving of fruit is approximately:

  • 1 medium piece (150g) of fruit (apple, kiwi, orange, pear)1
  • 1 cup (150g) diced or tinned fruit1
  • 1½ tablespoons sultanas or raisins, 4 dried apricots1
  • ½ cup fruit juice1

One serve of vegetables and legumes is approximately:

  • ½ cup (75g) cooked vegetables or dried beans, peas or lentils1
  • 1cup of salad or raw vegetables1
  • 1 small potato or ½ sweet potato1

Most of us are aware of the health benefits of fruit and vegetables. The problem lies more in trying to convince our children to eat these foods, especially when they prefer chomping on French fries or a Mars bar. What can be done? Our next article will provide 5 ways to help you get your children eating their fruit and veg.

References

  1. Australian Government Department of Health and Ageing, 2003.  Food for Health Dietary Guidelines for Children & Adolescents in Australia [Online]. Available at http://www.nhmrc.gov.au/PUBLICATIONS/synopses/_files/n30.pdf [Accessed 28th May 2009].
  2. Dennison Barbara A.  et al, 1998.  Fruit and Vegetable intake in Young Children.  Journal of the American College of Nutrition [Online] 17(4): p371-378.  Available at http://www.jacn.org/cgi/content/full/17/4/371 [Accessed 1st June 2009].
  3. NSW Health, 2009.  Go for 2 and 5 Children and young adults [Online]. Available at http://www.gofor2and5.com.au/DataStore/files/pdf/NSW/NSW_Kids_FS_09.pdf [Accessed 28th May 2009]. 
  4. Pollard, Christina M. et al, 2008.  Australian and New Zealand Health Policy Selecting interventions to promote fruit and vegetable consumption: from policy to action, a planning framework case in Western Australia [Online]. Available at http://www.anzhealthpolicy.com/content/5/1/27 [Accessed 25th May 2009].


Last updated 22 June 2009