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Vegetables for Kids: Why They’re Important, How to Get Kids to Try Them & Seasonal Lists
June 2022
Last reviewed: June 2022
Author:
CPT. Kim Whitbeck, MS, RD
Coauthors:
Jennifer Anderson, MSPH, RDN
About Kids Eat in Color
Created by experts, Kids Eat in Color is the leading resource for families seeking evidence-based information and strategies on child nutrition and feeding.
Author:
CPT. Kim Whitbeck, MS, RD
Coauthors:
Jennifer Anderson, MSPH, RDN
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Inside: Learn about vegetables for kids, including serving sizes and why seasonal vegetables may benefit you and your family. Plus, we teach you delicious and easy ways to add veggies into your kids’ meals!
Getting kids to eat vegetables can be tricky. It’s also hard to know which veggies are best for kids and toddlers. How do you explain that veggies are good for them? And, how much should they eat in a day?
Not sure how many vegetables kids should eat in a day? Children need anywhere from 1 to 3 cups of vegetables a day.
See the chart below for the recommended servings of vegetables per day for kids, toddlers and adults. (1,2)
Age Group
Daily Recommendation of Vegetables
Toddlers 2-3 years old
1 cup (1-2 servings)
Young children 4-8 years old
1½ cups (1½-3 servings)
Older children 9-18 years old
2-3 cups (2-6 servings)
Adults
3+ cups
What is a serving size of vegetables for kids?
Vegetables come in different forms, here are examples of what a serving of veggies can look like.
½ cup fresh, frozen, or canned vegetables
1 cup raw or ½ cup cooked leafy greens
5-8 broccoli or cauliflower florets
½ medium potato
½ bell pepper
1 stalk of celery
1 small ear of corn
Depending on your child’s age, these serving sizes can be broken into smaller portions for meals and snacks. For example, if your child is 2-3 years old, you might aim for four ¼-cup portions of veggies throughout the day to meet the daily goal.
Related: Wondering about fruit? Learn all about fruit for kids.
Why are vegetables good for kids and toddlers?
Many parents wonder why kids should eat vegetables. Vegetables provide many health benefits for growing children.
For instance, all veggies provide fiber which helps with normal bowel function. (3)
Veggies also contain potassium, which is needed for fluid balance and muscle function, and iron, which helps bring oxygen to the body’s tissues.
Different color vegetables provide different health benefits for kids as well. (4) For example, red, yellow and dark green vegetables are high in vitamin A, which helps your immune system and supports healthy vision and skin. (5) Red, orange and yellow veggies also boost heart health.
How to talk about vegetables to get your child to try them
The way that you talk about vegetables and other foods can help encourage your child to eat them.
Instead of telling your child, “vegetables are good for you,” we can help them understand that the foods they eat do something in their bodies.
The way you explain the health benefits of vegetables to your child depends on their age. See our “How to Talk” Printable to find ways to speak to your kids.
Eating seasonal produce allows you to find the freshest and best vegetables with the most nutrients. Also, vegetables cost less when they are in season. See the lists below to see which vegetables are in season during winter, spring, summer and fall. (6)
Yes! Frozen or canned veggies are picked at peak freshness and offer children just as many nutrients as fresh vegetables. (7)
Parents sometimes worry that frozen and canned vegetables are not as good for kids as fresh vegetables. Luckily, that’s not true.
5 fun ways to get kids and toddlers to eat vegetables
It can be a struggle to get kids to eat vegetables. Here are some fun and easy ways to get kids and toddlers to eat more veggies.
1. Blend veggies into smoothies for kids
Use fresh or frozen spinach (or even some riced cauliflower!) to create a tasty smoothie for a healthy breakfast or mid-day snack. Need a kid-friendly smoothie recipe? Whip up this Easy Green Mango Smoothie for Kids.
2. Get kids to eat veggies by adding them into sauces or soups
Add fresh, frozen or canned veggies into homemade soups for an easy weeknight meal.
Blending vegetables into sauces is another great way to expose kids and toddlers to veggies. For a pasta recipe made with a delicious veggie-based sauce, see The Best Green Noodles (Tallarines Verdes) for Kids.
3. Get your kids and toddlers involved in food prep
Getting your child into the kitchen and helping you prepare food is a great way to get them to eat veggies. You can have your child help you make Healthy Fruit Roll-Ups With Veggies. They will also be more likely to try the finished product!
4. Make vegetables fun for kids to get them to try them
Food play can be a powerful tool for young kids and picky eaters. Our ebook has 100+ food play ideas so you can get your children comfortable with new foods. While you’re playing with your food your kids may even try a bite!
5. Serve vegetables with a dip to get kids to eat them
Cut veggies into fun shapes (or keep it simple and chop them normally) and serve them with a savory Greek yogurt dip, guacamole, our Cilantro Hummus or other protein-packed dip.
Created by experts, Kids Eat in Color is the leading resource for families seeking evidence-based information and strategies on child nutrition and feeding.
Kim Whitbeck is a Registered Dietitian for the U.S. Army. She has a Master of Science in Exercise Science from Liberty University and a Bachelor's Degree in Dietetics from University of Delaware. Before joining the Army, she worked at WIC as a nutrition professional, as a diet tech at a nursing facility, and worked as a personal trainer during her time in undergrad. She aspires to work in nutrition policy and research related to community nutrition.
Inside: Learn about vegetables for kids, including serving sizes and why seasonal vegetables may benefit you and your family. Plus, we teach you delicious and easy ways to add veggies into your kids’ meals!
Getting kids to eat vegetables can be tricky. It’s also hard to know which veggies are best for kids and toddlers. How do you explain that veggies are good for them? And, how much should they eat in a day?
We cover everything parents needs to know about vegetables for kids, including:
How many servings of vegetables kids need
Why veggies are good for kids and toddlers
How to talk about vegetables to your kids
Winter vegetables for kids
Spring vegetables for kids
Summer vegetables for kids
Fall vegetables for kids
The truth about canned and frozen vegetables
Fun ways to get kids and toddlers to eat veggies
How many servings of vegetables should kids eat?
Not sure how many vegetables kids should eat in a day? Children need anywhere from 1 to 3 cups of vegetables a day.
See the chart below for the recommended servings of vegetables per day for kids, toddlers and adults. (1,2)
What is a serving size of vegetables for kids?
Vegetables come in different forms, here are examples of what a serving of veggies can look like.
Depending on your child’s age, these serving sizes can be broken into smaller portions for meals and snacks. For example, if your child is 2-3 years old, you might aim for four ¼-cup portions of veggies throughout the day to meet the daily goal.
Related: Wondering about fruit? Learn all about fruit for kids.
Why are vegetables good for kids and toddlers?
Many parents wonder why kids should eat vegetables. Vegetables provide many health benefits for growing children.
For instance, all veggies provide fiber which helps with normal bowel function. (3)
Veggies also contain potassium, which is needed for fluid balance and muscle function, and iron, which helps bring oxygen to the body’s tissues.
Related: 50 Iron-Rich Foods for Babies, Toddlers & Kids
Different color vegetables provide different health benefits for kids as well. (4) For example, red, yellow and dark green vegetables are high in vitamin A, which helps your immune system and supports healthy vision and skin. (5) Red, orange and yellow veggies also boost heart health.
How to talk about vegetables to get your child to try them
The way that you talk about vegetables and other foods can help encourage your child to eat them.
Instead of telling your child, “vegetables are good for you,” we can help them understand that the foods they eat do something in their bodies.
The way you explain the health benefits of vegetables to your child depends on their age. See our “How to Talk” Printable to find ways to speak to your kids.
Picky eating help
If you’re struggling to get your child to try new vegetables, our top-selling picky eating course BetterBites may be right for you. Sign up for the waitlist to get started.
Lists of veggies for kids and toddlers by season
Eating seasonal produce allows you to find the freshest and best vegetables with the most nutrients. Also, vegetables cost less when they are in season. See the lists below to see which vegetables are in season during winter, spring, summer and fall. (6)
Winter vegetables for kids
Beets
Brussels sprouts
Cabbage
Carrots
Celery
Collard greens
Leeks
Onions
Parsnips
Potatoes
Sweet potatoes
Swiss chard
Turnips
Spring vegetables for kids
Asparagus
Broccoli
Cabbage
Carrots
Celery
Collard greens
Mushrooms
Onions
Peas
Radishes
Rhubarb
Turnips
Summer vegetables for kids
Bell peppers
Carrots
Celery
Corn
Cucumbers
Eggplant
Green beans
Okra
Tomatillos
Tomatoes
Zucchini
Fall vegetables for kids
Beets
Bell peppers
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Collard greens
Mushrooms
Onions
Parsnips
Peas
Potatoes
Radishes
Spinach
Sweet potatoes
Swiss chard
Turnips
Are canned and frozen veggies good for kids?
Yes! Frozen or canned veggies are picked at peak freshness and offer children just as many nutrients as fresh vegetables. (7)
Parents sometimes worry that frozen and canned vegetables are not as good for kids as fresh vegetables. Luckily, that’s not true.
5 fun ways to get kids and toddlers to eat vegetables
It can be a struggle to get kids to eat vegetables. Here are some fun and easy ways to get kids and toddlers to eat more veggies.
1. Blend veggies into smoothies for kids
Use fresh or frozen spinach (or even some riced cauliflower!) to create a tasty smoothie for a healthy breakfast or mid-day snack. Need a kid-friendly smoothie recipe? Whip up this Easy Green Mango Smoothie for Kids.
2. Get kids to eat veggies by adding them into sauces or soups
Add fresh, frozen or canned veggies into homemade soups for an easy weeknight meal.
Blending vegetables into sauces is another great way to expose kids and toddlers to veggies. For a pasta recipe made with a delicious veggie-based sauce, see The Best Green Noodles (Tallarines Verdes) for Kids.
3. Get your kids and toddlers involved in food prep
Getting your child into the kitchen and helping you prepare food is a great way to get them to eat veggies. You can have your child help you make Healthy Fruit Roll-Ups With Veggies. They will also be more likely to try the finished product!
4. Make vegetables fun for kids to get them to try them
Food play can be a powerful tool for young kids and picky eaters. Our ebook has 100+ food play ideas so you can get your children comfortable with new foods. While you’re playing with your food your kids may even try a bite!
5. Serve vegetables with a dip to get kids to eat them
Cut veggies into fun shapes (or keep it simple and chop them normally) and serve them with a savory Greek yogurt dip, guacamole, our Cilantro Hummus or other protein-packed dip.
References