Why do children need to eat more fruit and vegetables?
Friday 25 July 2003
Fruit and vegetables contain fibre and lots of vitamins and minerals that help keep the body healthy, yet many of us don't eat enough of them. In fact, average consumption is currently three portions a day, which is two short of the recommended figure of (at least) five portions a day.
There is mounting evidence that people who eat lots of fruit and vegetables are less likely to develop chronic diseases such as coronary heart disease and some cancers.
To get the health benefits of lower risk from diet-related diseases, we need to eat at least five portions of a variety of fruit and vegetables a day. So why not give children the chance of a healthier, fitter future by encouraging them to eat at least five portions of fruit and vegetables a day?
The foundations of good health are laid down in childhood, so this is the ideal time to encourage an increase in fruit and vegetable intake.
What is a portion?
A portion of fruit or vegetables for an adult is about 80g, here is a rough guide:
| Vegetables - raw, cooked, frozen or tinned | 3 heaped tablespoons |
| Salad | 1 desert bowlful |
| Grapefruit/avocado | ½ fruit |
| Apple, banana, orange and other similar-sized fruit | 1 fruit |
| Plums and similar-sized fruit | 2 fruit |
| Grapes, cherries and berries | 1 cupful |
| Fruit salad, fresh, stewed or tinned fruit in fruit juice | 3 heaped tablespoons |
| Dried fruit (raisins, apricots, etc.) | ½ -1 heaped tablespoon |
| Fruit juice | 1 glass (150 ml) |
There are no specific guidelines on portion sizes for children, but children’s portions should be proportionate.
Try to avoid adding:
- fat or rich sauces to vegetables, for example carrots glazed with butter, or parsnips roasted in a lot of fat
- sugar or syrupy dressings to fruit, for example stewed apple with sugar, or chocolate sauce on banana
Remember that:
- Potatoes don't count as a vegetable because they're classed as a carbohydrate (with bread and other cereals).
- Fruit juice counts as a maximum of one portion a day, however much you drink. It's better to keep fruit juice to mealtimes (especially for children) because if drunk too frequently, the sugars in fruit juice can damage the teeth.
- Beans and pulses only count as a maximum of one portion a day, however much you eat.
See also
(pdf 672KB)