We all know that fruit and vegetables are good for us and reduce our risk of disease by providing a range of essential nutrients and dietary fiber. But children will be enticed to eat fruit and vegetables for other reasons, such as their great taste and eye appeal.

How much?

Seniors should have about 2 serves of fruit and 4 of vegetables a day, and a teenager should have up to 4 serves of fruit and 7 serves of vegetables.

One government health campaign – Go for 2 and 5 – advises 2 fruit and 5 vegetable serves per day as a good general rule. See also Better Health Victoria, which goes into detail on the benefits of eating fruit and vegetables, preparing them, and encouraging kids to eat them.

Choosing well

Which fruit and vegetables to choose will depend on your child’s taste preferences, what’s available and your budget.

Fruit and vegetables in season

There are two advantages in buying fruit and vegetables in season: they taste better and they cost less. Staples like apples and potatoes don’t change much, but strawberries and other such fruits vary greatly from season to season. See some tips on buying in season.

Growing your own

Growing your own is not only cost-effective, it makes fruit and vegetables more ‘real’ for children. It’s even better if they do the planting themselves, then help you pick, wash and serve them. See some tips and ideas on growing your own.

Fresh is not the only way

While fresh produce is good, there’s nothing wrong with canned (low salt), dried and frozen fruit and vegetables. They can be stored for long periods so they’re always on hand, and can be a convenient alternative to fresh produce.

Getting active • Healthy drinks • Fruit and vegetables • Snacks • Breakfast • Portions • Rainbow Meals • Sugar & Fat • Exercise