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Familiar with the 5-a-day message but struggling to persuade your kids to eat their fruit and veg? Read on for 30 practical tips to get more fruit and veg into your child’s diet.
The food a child eats in their early years can influence their dietary habits later in life, so it’s important to instil the right habits and to nurture a healthy relationship with food. Guidelines suggest three balanced meals a day with up to two healthy snacks should ensure your child’s nutritional needs are met. Introducing new foods regularly helps maintain balance and interest and encourages your child to explore new tastes and textures.
What counts as your five-a-day?
All fresh, frozen, dried and canned fruit and vegetables counts towards the five-a-day target. Ideally aim for two portions of fruit and three of vegetables each day.
Why should my child eat five-a-day?
Regularly eating a wide variety of fruit and vegetables may help your child:
- maintain a healthy weight
- support their body’s ability to fight off infection
- maintain a healthy gut and digestive system
- build strong, healthy bones
- support a healthy heart and circulation
- reduce inflammation
- support healthy eyes and vision
- and reduce the risk of certain cancers.
How much does my child need to eat?
There is no set guidance on the portion size for children, it really depends on your child’s age, gender and activity levels. A useful tip is to aim for an amount that fits in the palm of your child’s hand. However, because fruit and vegetables are typically low in energy and nutrient-rich your child may eat larger portions if they wish.
Are there any fruits and vegetables that should be limited?
Fruit juices, smoothies and purées made from 100 per cent fruit (no added sugar) count only once towards your five-a-day. This is because juices and smoothies are a source of ‘free sugar’ the type we are advised to cut back on. For this reason, guidelines recommend we limit our intake to one (150ml glass) per day.
Beans and pulses also only count once. This is because, although they are a good source of protein and fibre, they don’t contribute the same mix of vitamins and minerals that other fruit and vegetables do.
What doesn’t count towards your five-a-day?
Potatoes, yam, plantain and cassava do not count, although sweet potatoes and squash do. The reason for this is that regular white potatoes and yam are often included as the starchy component of a meal, replacing pasta, rice, bread and noodles.
30 easy ways to encourage your child to eat their 5 a day
Helping your child hit their 5 a day is easier than you think, check out these practical tips:
Start the day well
1. Make it savoury
Savoury breakfasts can make a more sustaining start to the day – use favoured ingredients like baked beans, serve on toast or alongside eggs or ham.
1/2 – 2 tbsp baked beans counts as one of five-a-day.
2. Breakfast with a twist
Kids are much more likely to eat vegetables when they’re served in a fun or interesting way – try these egg wraps with tomatoes and mushrooms.
3. Hide the veg
Leafy greens wilt down when added to hot dishes making them the perfect partner for eggs or beans.
½ – 2 tbsp green leafy veg counts as one portion.
The whole family will love these saucy bean baked eggs.
4. Go for mighty mushrooms
Grill some mushrooms and serve with toast and ham or try our mushroom baked eggs with squished tomatoes.
1-4 button mushrooms counts as one portion.
5. Add a touch of sweetness
If your little ones prefer a sweet start to the day, sprinkle sultanas or raisins on porridge or fortified cereal. Make sure you limit these options to meal times only and no more than once per day because of their free sugar content.
Try our carrot cake porridge or our tasty apple and sultana porridge.
½ – 1 tbsp dried fruit counts as one portion.
6. Use whole fruits
Adding natural sugars to porridge and breakfast cereals in the form of sweeter varieties of fruit is a healthier option to table sugar or syrups. Tropical fruits like banana, pineapple or mango are useful options – our baked banana porridge makes the perfect example.
7. Fresh & juicy
Serve a glass of 100% unsweetened juice* alongside breakfast. This is another one which should be limited to mealtimes and no more than once per day.
1 small glass (150ml) counts as one portion.
8. Start the day strong
At the weekend, make breakfast more substantial with a brunch the whole family will enjoy, such as this one pan egg and veg brunch.
Snack well
9. Dips and dippers
Tasty dips with vegetable sticks, cherry tomatoes or slices of sweet pepper make nutritious finger food. If your child doesn’t like strong flavours like garlic, they’ll love our kid-friendly version of hummus.
How much is a portion?
½ – 2 tbsp houmous
2-6 small slices of pepper, cucumber or carrot sticks
2-4 cherry tomatoes
10. Sweet enough
Make fruit more interesting by combining bright colours on skewers or creating frozen treats like our vegan banana ice cream.
Try these delicious favourites:
Frozen banana lollies
Watermelon pops
Frozen banana ghosts
How much is a portion?
½ – 1 thin slice of melon
1 small banana
3-10 grapes
3-10 berries
½ – 1 apple, pear or tangerine
Lighter lunches
11. Perfect pasta salad
Versatile salads can be packed up and taken to school, this Greek salad pasta is perfect, and school age children can get involved in cooking it themselves.
Pasta salads the whole family will love:
Quick & easy pasta salad
Tuna pasta salad
Pasta with salmon & peas
Layered rainbow salad pots
12. It’s got to be pizza
Family favourites don’t have to be off limits, our rainbow pizza uses a light, crisp base and tops with passata, peppers, broccoli, tomatoes and olives.
Why not create your own version, baking the base from scratch.
13. Super soups
Naturally sweet root vegetables make the perfect base for a delicious soup, our carrot and parsnip version supports the absorption of fat-soluble nutrients, helps maintain energy and keeps hunger at bay.
Try these kid-friendly soups:
Tomato soup with tear & share cheesy bread
Tomato soup with cheese & Marmite twists
Tomato soup
Honeyed carrot soup
Roasted sweet potato & carrot soup
14. Savvy swaps
Although regular potatoes don’t count towards your five-a-day, sweet potatoes do, so making a simple swap is an easy way to up your child’s nutrients. Another one is swapping out pasta, like spaghetti, for courgetti.
Check out these tasty ideas:
Baked sweet potatoes & beans
Barbecue baked sweet potatoes
Sausage, sweet potato & sweetcorn bake
15. Fabulous frittata
A veg-loaded frittata makes a nutritious choice and its versatility means it can be enjoyed for brunch, lunch or supper.
Here are some of our favourites:
Masala frittata with avocado salsa
Ham, mushroom & spinach frittata
Ricotta, tomato & spinach frittata
Easy oven frittata
16. That’s a wrap
Switch up their sandwiches and offer these tasty options instead:
Veggie burritos
Super-salad wraps
Spicy chicken & avocado wraps
Roasted chickpea wraps
17. Lovely lunchbox
Make your kid’s lunchbox special with these smart veg-packed ideas.
Falafel lunchbox
Chicken taco salad
BLT pasta salad
Afterschool
18. Fruity options
If snacking from the fruit bowl just doesn’t happen, dress up whole fruit with these tempting ideas:
Choco-dipped tangerines
Frozen tropical fruit yogurt
Fruity skewers with yogurt dip
Fruity sundae
Apple crunch
19. Cool it
On hot days get your kids to reach for something cooling yet good for them with one of our iced coolers.
Frozen fruit sticks with passionfruit & lime drizzle
Watermelon & strawberry slushie
Vegan orange lollies
Rainbow fruit lollies
Watermelon lollies
20. Be prepared
Bridge the gap between school and supper with savoury snacks that’ll provide at least one of your five-a-day. Make sure you have the ingredients to throw these together:
Turkey & avocado toast
Pitta pocket
Nourishing dinners
21. Flavour-boosting ingredients
It’s easier than you think to boost the fruit and veg in their meals. Check out these family favourites that all supply two of your five-a-day.
Pasta with tomato & hidden veg sauce
Vegetarian lasagne
Roasted aubergine & tomato curry
Family meals: chicken & veg casserole
Piri-piri chicken with smashed sweet potatoes & broccoli
How much is a portion?
1 tbsp of tomato puree
½ -1 small onion
½ – 2 tbsp sweetcorn
22. Try something new
Keep mealtimes different by introducing a new fruit or veg each week – experiment with sweet tasting fruits added to a savoury dish or just try a new veggie side.
Get started with these ideas:
Pomegranate chicken with almond couscous
Golden couscous with apricots & crispy onions
Spiced lamb meatball stew
Parsnip & celeriac bake
23. Pack in the pulses
Packed with fibre, a useful plant source protein and a budget-busting way to make meat go further, adding beans and pulses to meals boosts your five-a-day. Here are some ways to use them:
Sausage & white bean casserole
Chipotle sweet potato & black bean stew with cheddar dumplings
Easy lentil curry
Lentil bolognese
½ to 2 tbsp of cooked lentils, peas or beans counts as one portion.
24. Savvy sides
A side dish can add one or more to your 5 a day count – try these tasty ideas.
Sweet potato wedges
Harissa sweet potato wedges
Broad beans & peas with mint butter
Honey-roasted carrots & parsnips
How much is a portion?
½-2 tbsp sweetcorn
3-6 wedges sweet potato
3 small florets broccoli
½ -2 tbsp spring greens
25. Tea time for toddlers
Make tea fun with recipes like our pizza veggie face.
Check out other ideas to cram in more of their five-a-day with our toddler recipes.
26. Summer favourites
Build five-a-day into your BBQ with recipes like our jerk pork and pineapple skewers. If your kids tend to avoid the salad bowl, give these tempting recipes a go:
Chicken shish kebabs
Healthy burgers
Griddled glazed vegetable kebabs
27. Get them cooking
Kids are far more likely to eat the food they’ve prepared and cooked themselves, so get older children involved in the prep. Here’s some ideas to get you started:
Salmon & spaghetti supper in a parcel
Sloppy joes with brussels sprout slaw
Cooking with kids: Spaghetti & meatballs with hidden veg sauce
Really easy roast chicken
28. Berry nice
Give them naturally sweet berries for an after-dinner treat. Strawberries are super sweet yet low in calories and packed with vitamin C, just seven berries count as one of your five-a-day. Try these deliciousideas:
Instant frozen berry yogurt
Strawberry labneh
Vegan strawberry pancakes
29. Perfect puds
Who doesn’t love a pudding? These fruity ideas are handy for increasing your child’s five-a-day count:
Mini apple & blackberry puddings
Apricot & raspberry tart
Juicy Lucy pudding
Fruity fondue
30. Before bed snack
Certain fruits including kiwi, banana, pineapple and oranges have been reported to increase levels of melatonin, the hormone that helps manage sleep patterns. So if tummies are still rumbling in the evening, a snack that includes one of these fruits may help, and shouldn’t disrupt a peaceful night.
Get inspired with our five-a-day recipes.
Enjoyed this? Now read…
12 ways to get your five-a-day
Top 5 health benefits of frozen fruit and vegetables
Top 5 health benefits of canned fruit and vegetables
Top 5 health benefits of dried fruit
Healthy foods kids will love
Top 5 healthy family meals
A balanced diet for toddlers
A balanced diet for school children
This page was reviewed on 11th March 2024 by Kerry Torrens
Kerry Torrens is a qualified Nutritionist (MBANT) with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food.
All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
What are your favourite ways to get your child to eat their five-a-day? Share your experience in the comments below….
