Parents: For Brain Power, Feed Your Child Plenty of Fruits & Veggies

We hate to start a post with the word unfortunately, but unfortunately that’s the case with this one. Here goes. Ugh…

Unfortunately, many children fail to consume the recommended daily intake of fruits and vegetables. According to the Dietary Guidelines for Americans (2020-2025)¹, it’s a dismal trend that extends across ALL age groups. From pre-K to elementary school and beyond, kids consistently fall short of the recommended intakes for fruits and vegetables. 

However, we are happy to note that there’s good news: It only takes a few cups a day for your child to nourish their body and brain. In other words, it’s a habit that’s doable, you just need to start.

How Much Should My Child Eat?

You might be asking how much is suggested? Most nutrition experts recommend kids eat at least 3 to 5 servings of fruits and vegetables each day, depending on their age, sex and activity level. 

For specifics, the Dietary Guidelines for Americans (2025-2025) recommends the following fruit and vegetable intake for a moderately active child (a child who gets about 30-60 minutes of activity a day): 

• Kindergarten – 3rd Grade (5 to 9 years)
  Fruits: 1½ cups per day
  Vegetables: 1½ to 2 cups per day
• 4th to 6th Grade (9 to 12 years)
  Fruits: 1½ to 2 cups per day
  Vegetables (girls): 2 to 2½ cups per day
  Vegetables (boys): 2 to 3 cups per day 

Of course, if your child is more active, they may need a little extra, and if they’re less active, they may need a bit less. Although, when it comes to fruits and vegetables, the general rule is: The more, the better, especially for vegetables. 

How is your child doing? If you feel like they can benefit from more, keep reading.

Six Easy Steps to More Fruits & Veggies

We have gathered tips to make it easier for you to add more produce to your child’s daily menu. Consider adding one, two or even all of them to your routine. 

1. Keep fruits and vegetables visible. Fill a fruit bowl and put it in an easily accessible spot in your kitchen, or place a tray full of ready-to-munch raw vegetables in the refrigerator at your child’s eye level.  

2. Let them munch while you make meals. Offer veggies as you prepare the family meal. Carrot sticks, jicama slices or other crunchy favorites take only a few extra minutes to prepare once you’re in food prep mode for the meal. Talk about a simple solution. You may be surprised at how much your child will eat.

3. Slip in extra helpings of veggies and fruits. Consider adding finely chopped carrots, eggplant, broccoli, cauliflower or other veggies to marinara sauce, soups, stews and chili. Try stuffing a pita pocket with veggie chunks or offering a fruit salad or smoothie as a snack or dessert.

4. Try roasting vegetables for a deep, rich flavor. Drizzle veggies with a little olive oil and roast in an oven set to 425 degrees Fahrenheit or on the grill until tender. Try carrots, asparagus, butternut squash, eggplant, broccoli or just about any vegetable that you like.

5. Pack and go. Toss snap peas, soybeans, carrots, jicama, baby tomatoes or other pieces of raw vegetables in a plastic bag for your child to munch on when away from home.

6. Let them choose. When grocery shopping, allow your child to select a fruit or vegetable that he or she wants to eat. 

There you have it. Six easy ways to add more fruits and vegetables to your child’s diet! 

Here’s to happy and heathy kids!

Lorna & Kathleen (The EatingFor Team)

P.S. Like this tip? For more, check out Eating for A’s: A month-by-month nutrition and lifestyle guide to help raise smarter kids. Kindergarten to 6th grade. (Second Edition)

References:

U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th ed. December 2020. https://www.dietaryguidelines.gov