How much vegetables and fruit each day for children?*

plate of vegetablesInfants aged 7 - 12 months

Solid foods should be commenced gradually, introducing different tastes and textures as the baby grows. It may take a while to reach the following recommendations:

  Serve size Serves a day Serves a week
vegetables 20g 1 � - 2 10 - 14
fruit 20g 1/2 3 - 4

 

Toddlers to 8 years old

(See below for serve sizes)
  Toddlers aged around 1-2 years 2-3 years 4-8 years
vegetables 2-3 serves 2 1/2 serves 4 1/2 serves
fruit 1/2 serve 1 serve 1 1/2 serves

 

Serve sizes

A standard serve size of vegetables is about 75g or:

  • 1/2 cup cooked green or orange vegetables (broccoli, spinach, carrots or pumpkin)
  • 1/2 cup cooked dried or canned beans, peas or lentils
  • 1 cup green leafy or raw salad vegetables
  • 1/2 cup sweet corn
  • 1/2 medium potato or other starchy vegetables (sweet potato, taro or cassava)
  • 1 medium tomato

 

A standard serve size of fruit is about 150g or:

  • 1 medium apple, banana, orange or pear
  • 2 small apricots, kiwi fruits or plums
  • 1 cup diced or canned fruit (with no added sugar)

Or only occasionally:

  • 125ml (1/2 cup) fruit juice (with no added sugar)
  • 30g dried fruit (eg 4 dried apricot halves, 1 1/2 tablespoons of sultanas)

* National Health and Medical Research Council (2013) Australian Dietary Guidelines. Healthy eating for children. Canberra: National Health and Medical Research Council.

 

Munch into veg and fruit everyday