How many vegetables should children eat per day?
TL;DR
The “6 a day” recommendation (600 g fruit and vegetables) applies to adults — children should have less, adjusted for age and size. Half should be vegetables. The most important thing is variation and good habits, not counting grams.
How many vegetables a child really needs is one of the questions most parents google sooner or later. The answer is less clear-cut than you might think.
Here you get the official recommendations by age, related to reality — and concrete tips to reach them without a fight at the table.
What is the recommendation?
The “6 a day” advice — 600 g of fruit and vegetables, half of which should be vegetables — applies to adults. Children should have less, adjusted for age. Small children can start with about 1-2 handfuls of vegetables a day.
The Danish Veterinary and Food Administration recommends fruit and vegetables for everyone, but the amount should fit the child’s size — the child’s own handful is a good portion guide. See the official advice at Danish Veterinary and Food Administration.
Amount according to age
1-3 years
- About 100-200 g vegetables
- Child’s handful as a guide
4-6 years
- About 200-300 g vegetables
- Variation more important than quantity
7-10 years
- Approaching adult goal
- Half vegetables
Everyone
- Vary colors and types
- Both raw and cooked
Don’t count grams — build habits
No parent weighs vegetables every day, and you don’t have to either. Aim for vegetables at most meals and a good variety of colors and types. Habits beat calculations: a child used to vegetables at every meal will get plenty over a week.
How to reach the goal without a fight
Let the child help choose and prepare the vegetables — it works better than pressure. Read more about picky children and about getting children to eat vegetables.
- Serve vegetables first: when hunger is greatest.
- Make it easy: sticks and finger food instead of large portions.
- Make them together: the child eats more often what they have made themselves.
Involve the child
A strong way to get more vegetables is to let the child cut and prepare them themselves. With a kitchen set in child size, vegetables become something the child helps make — and therefore eats more often.
Children should have vegetables every day, but less than the adult 6 a day, adjusted for age. Skip weighing grams, build good habits with variety, and involve the child — then the amount will come naturally.
Find more advice about children and food on our blog.
Frequently asked questions
How many vegetables should children eat per day?
The "6 a day" recommendation applies to adults. Children should have less depending on age — young children can start with about 1-2 handfuls of vegetables daily, adjusted to their size.
Does the "6 a day" recommendation also apply to children?
No, 600 g of fruit and vegetables is an adult portion. Children should have less, and the child's own handful is a good measure per serving.
Should I weigh my child's vegetables?
No. Aim for vegetables at most meals and good variety. Habits over a week matter more than exact grams each day.
How do I get my child to eat enough vegetables?
Serve vegetables first when hunger is greatest, make them finger food, and let the child help choose and prepare them.
Are fruits counted as vegetables?
Fruit and vegetables are often counted together, but at least half should be vegetables, as they contain less sugar.