Most parents understand that vegetables should be an important part of their child’s diet because vegetables are a good source of fiber, vitamins, and minerals. Unfortunately, many parents have a very hard time getting their kids to eat few if any vegetables on a regular basis.
How many vegetables should kids eat every day? There is a general rule of 3-5 ‘servings’ of vegetables each day, but the food pyramid gives much more specific recommendations based on how old your child is:
- 2-3 year olds (toddlers) – 1 cup* of vegetables each day
- 4-8 year olds – 1 1/2 cups of vegetables each day
- 9-13 year old girls – 2 cups of vegetables each day
- 9-13 year old boys – 2 1/2 cups of vegetables each day
- 14-18 year old girls – 2 1/2 cups of vegetables each day
- 14-18 year old boys – 3 cups of vegetables each day
*according to the United States Department of Agriculture, ‘in general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the vegetable group.’
If you still want to think in terms of ‘servings’, remember that one serving is equal to about 1/2 cup of raw or cooked vegetables, 1 cup raw, leafy vegetables, or 1/2 cup cooked or canned peas or beans. And servings for younger children are even smaller, with a toddler serving being equal to about 1/2 of a regular adult serving size.
In addition to eating vegetables each day, your kids should try to eat a variety of dark green vegetables (broccoli, greens, spinach, romaine lettuce), orange vegetables (carrots, pumpkin, sweet potato, winter squash), dry beans and peas, starchy vegetables (corn, green peas, white potatoes), and other vegetables (cauliflower, celery, cucumbers, tomatoes, zucchini) each week.
Getting Kids to Eat More Vegetables
So how do you get your kids to eat more vegetables? Most experts recommend starting early by offering your older infant and toddler a large variety of fruits and vegetables. It can also help to:
- Set a good example by eating vegetables yourself.
- Offer low-fat salad dressing and other dips as a side for vegetables.
- Mix in vegetables with foods that your child already likes, such as a topping on pizza, extra in spaghetti sauce, or mix in a casserole or soup.
- Let your kids grow their own vegetables or visit a farmer’s market to buy fresh vegetables.
- Provide raw vegetables, such as baby carrots, as a snack.
- Offer a lot of choices, provide small servings at first, and keep in mind that some picky eaters won’t try a new vegetable until they see it on their plate 10 or more times.