Inside: See age-by-age visuals of how many fruits and veggies kids need in a day. You may be surprised–and get some good ideas!
You know your kids need fruits and veggies. But what does it mean in the real world–and what does a whole day’s worth really look like?
Scroll down to see real-world visuals of how many fruits and vegetables kids need each day.
You may see these photos and think it’s way more than your kids eat–or way less. Personally, putting together this post made me realize that one of my kids isn’t getting nearly enough (especially veggies!).
Keep in mind: These are just examples. If these aren’t fruits and veggies your gang likes, that’s okay. But I hope these photos give you a better idea of how much kids need and how it can all fit together.
And if you’re thinking “But my kid won’t eat ANY veggies!!”, take a deep, cleansing breath and read Your Kid Hates Vegetables. Now What? You’ll feel better, I promise.
(Note: MyPlate measures servings for fruits and vegetables in cups and provides different serving sizes in cup-equivalents for some foods. You can get more serving sizes and ideas at MyPlate.)
How Many Fruits & Vegetables Do Preschoolers Need?
2-3 Year Olds need: 1 cup of fruit & 1 cup of vegetables
Get there with…
- 1/2 small banana at breakfast
- Half of an apple at snack time
- 1/2 cup frozen peas and carrots with lunch
- 1/2 cup cooked broccoli at dinner
- 8 grapes (cut in half to prevent choking) at snack time
How Many Fruits & Vegetables Do Young Kids Need?
4-8 year olds need: 1.5 cups of fruit & 1.5 cups of vegetables
Get there with…
- 8 strawberries at breakfast
- 6 baby carrots at snack time
- 1/2 cup corn with lunch
- 1/2 cup roasted Brussels sprouts with dinner
- 1/2 orange, sliced at snack time
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How Many Fruits & Vegetables Do Tweens Need?
9-13 year olds need: 1.5 cups of fruit and 2 cups of veggies (2.5 cups of veggies for boys)
Get there with…
- 1/2 cup blueberries at breakfast
- 1 clementine at snack time
- 1/2 sweet pepper with lunch
- 1 container applesauce at lunch
- 1/2 cup sugar snap peas at snack time
- 1/2 baked sweet potato + 6 asparagus at dinner
How Many Fruits & Vegetables Do Teenagers Need?
14-18 year olds need: 1.5 cups of fruit (2 cups of fruit for boys) and 2.5 cups of veggies (3 cups of veggies for boys)
Get there with…
- Smoothie with 1/2 cup frozen peaches + 1 cup spinach
- 1 apple for snack
- 1 cup mini peppers with lunch
- 16 grapes with lunch
- 2 cups greens + 1/2 cup carrots at dinner
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Wish Your Kids Ate More Fruits & Vegetables?
Here are some ideas for helping your kid get more fruits and veggies everyday:
- Make a fruit smoothie (or assemble smoothie packets so it’s easy for them to make one quickly)
- Put lettuce and tomato on sandwiches
- Include edamame on a snack plate or as a side
- Have lunch with a side salad or cup of vegetable soup
- Add a side of chips and salsa or guacamole
- Stock individual fruit cups and unsweetened applesauce they can grab
- Keep no-prep fruit on hand so they can wash and go, like blueberries, raspberries, and strawberries
- Pair apples and bananas with a packet of nut butter or SunButter
- Suggest adding sliced apple to a grilled cheese or fresh spinach to scrambled eggs
- Get more ideas here: Wish Your Family Ate More Veggies? Do These 7 Things
What About Protein & Sugar?
Here’s How Much Protein Your Child Needs
Wondering how much protein your kids need–and whether they’re getting enough? Here’s what a day’s worth of protein actually looks like for kids.
What a Day’s Worth of Sugar Looks Like For Kids
Here’s how the recommendations for added sugar looks like in a the real world for kids!
