One serving of fruit or vegetables is equal to one handful. And as you can imagine, a handful varies from person to person. Therefore, the bigger our kids and their hands get, the more fruit and veg they need to consume. This is an easy way to measure their portions and to make sure they are getting the right amount to eat.

Fruit and vegetables are a natural source of vitamins, minerals and fiber and are crucial to the proper growth and development of our little darlings, the strengthening of their immune systems and the smooth operation of their intestinal tracts.

 

Age	Servings of fruit	Servings of vegetables
4-7yrs	1-2	2-4
8-11yrs	1-2	3-5
12-18yrs	3-4	4-9

 

To make it easy, one child sized serving of fruit is comprised of: 1 banana, 1 peach, 1 pear, 1 small apple, 5 medium sized strawberries, 10 grapes, 3 dried apricots, 3 prunes, 2 dried figs, 1 tablespoon of raisins, 2 spoons of compote, or 1 small glass of fresh squeezed orange juice. As for one child sized serving of vegetables, you can use: 1 small tomato or 4 cherry tomatoes, 1 small cucumber or 7 cucumber slices, 1 carrot, 2 pieces of broccoli, or 2 tablespoons of peas, beans or corn.