Fruits And Veggies For Toddlers: Serving Sizes

Manisha Pradhan

Author | 1053 Articles

As a parent, you want to make sure your toddler is getting all the nutrients they need to grow up healthy and strong. One of the best ways to do this is by making sure they eat plenty of fruits and vegetables every day.

But how much is enough, and how can you get your little one to eat more of them? Take a look at these recommended servings of fruits and veggies for toddlers, as well as some tips and recipes, to make mealtime more fun and nutritious.

What Is The Right Amount Of Serving Of Fruits And Veggies For Toddlers?

According to the experts, the recommended daily servings of fruits and vegetables for toddlers are:

Age 2 to 3: 1 cup of fruit and 1 cup of vegetables
Age 4 to 8: 1 to 1 ½ cups of fruit and 1 ½ cups of vegetables

Girls and boys ages 9 to 18 need more servings of fruits and vegetables than younger children.

It’s important to note that these are minimum amounts for active kids. If your child wants more, that’s great! It’s okay for them to have more. If your child isn’t eating the recommended amount, start with small habit changes.

You can start with up to one fruit serving every day, then start on the second serving.

Tips For Getting Your Toddler To Eat More Fruits and Veggies

*Try different types of fruits and veggies to see what your toddler likes best/Image source: freepik*

Make it fun: Cut fruits and veggies into fun shapes or use cookie cutters to make them more appealing to your toddler.
Get them involved: Let your toddler help you pick out fruits and veggies at the grocery store or farmers’ market. They’ll be more likely to eat them if they feel like they had a say in choosing them.
Offer a variety: Try different types of fruits and veggies to see what your toddler likes best. You can also mix them in a smoothie or puree them into a sauce for pasta or rice.
Be a role model: Your toddler is more likely to eat fruits and veggies if they see you eating them too. Make sure you’re setting a good example by eating plenty of fruits and veggies yourself.

Recipes For Toddler-Friendly Fruits And Veggies

Fruit Salad

Cut up a variety of fruits, such as strawberries, blueberries, bananas, and kiwis.
Mix them together in a bowl.
You can also add a dollop of yoghurt or honey for extra sweetness.

Veggie Quesadilla

Spread some cooked beans on a tortilla or paratha and sprinkle with shredded cheese.
Add some chopped veggies, such as bell peppers, onions, and tomatoes.
Fold the tortilla or paratha in half.
Cook in a pan until the tortilla is crispy and the cheese is melted.

Smoothie

Blend together some frozen fruit, such as berries or mango, with some yoghurt or milk.
Add a handful of spinach for extra nutrients.

Veggie Nuggets

Mix together some grated veggies like beans, carrots, beetroot etc. and cheese with some breadcrumbs and an egg.
Form into small nuggets and bake in the oven until crispy.

Fruit Popsicles

Blend together some fruit, such as watermelon or pineapple, with some coconut water or juice.
Pour into popsicle moulds and freeze until solid.

*Forcing toddlers to eat fruits and veggies can make them even more resistant to trying new foods?Image source: freepik*

Feeding Toddlers Fruits And Veggies: Common Mistakes Parents Make

Feeding toddlers can be a challenge, especially when it comes to getting them to eat fruits and vegetables. Here are some common mistakes parents make when feeding their toddlers fruits and veggies:

Not offering a variety of fruits and veggies: Many parents stick to the same fruits and veggies, which can get boring for toddlers. It’s important to offer a variety of fruits and veggies to keep things interesting.
Forcing toddlers to eat: Forcing toddlers to eat fruits and veggies can backfire and make them even more resistant to trying new foods. It’s important to offer fruits and veggies, but not to force them.
Not being a good role model: Toddlers are more likely to eat fruits and veggies if they see their parents eating them too. It’s important for parents to be good role models and eat plenty of fruits and veggies themselves.
Filling up on milk and juice: Toddlers have small tummies, so it’s important to make sure they’re not filling up on milk and juice throughout the day. This can decrease their appetite and intake during main meals.
Not being patient: It can take several tries before a toddler accepts a new food, so it’s important to be patient and keep offering fruits and veggies. Avoid nagging, forcing, bargaining, or bribing.

By avoiding these common mistakes, parents can help their toddlers develop healthy eating habits that will last a lifetime.