How much fruits and vegetables should children eat every day?

The daily amount of fruits and vegetables a child needs depends on their age, gender, and activity level. The general guideline is:

🍏 Recommended Daily Intake of Fruits & Vegetables

Age Group	Fruits (per day)	Vegetables (per day)
1–2 years	1 cup 🍌	1 cup 🥕
2–3 years	1 cup 🍓	1–1.5 cups 🥒
4–8 years	1–1.5 cups 🍊	1.5–2.5 cups 🥦
9–13 years (Girls)	1.5 cups 🍇	2–2.5 cups 🥬
9–13 years (Boys)	1.5–2 cups 🍉	2.5–3 cups 🌽
14–18 years (Girls)	1.5 cups 🍍	2.5–3 cups 🥗
14–18 years (Boys)	2–2.5 cups 🍒	3–4 cups 🥦

🔹 1 cup of fruit = 1 small apple, 1 large banana, or 1 cup of berries.
🔹 1 cup of vegetables = 1 cup of raw or cooked vegetables, 2 cups of leafy greens.

Why Are Fruits & Vegetables Important?

✅ Boosts Immunity – Rich in vitamins (C, A, E) to fight infections.
✅ Supports Growth – Provides fiber, iron, and calcium for strong bones.
✅ Improves Digestion – Fiber prevents constipation and promotes gut health.
✅ Enhances Brain Function – Antioxidants help with focus and learning.

Tips to Get Kids to Eat More Fruits & Veggies

✔️ Make it fun – Cut fruits into shapes or make colorful smoothies.
✔️ Mix them in meals – Add veggies to pasta, rice, or omelets.
✔️ Let kids choose – Take them grocery shopping for fresh produce.
✔️ Offer a variety – Different colors = different nutrients! 🌈
✔️ Be a role model – If parents eat them, kids are more likely to!