Five-a-Day: Making Fruits and Vegetables a Family Favourite
We’ve all heard about eating “five-a-day,” but what’s so special about this number? Fruits and vegetables are nutritional powerhouses packed with essential vitamins and minerals that our bodies can’t get elsewhere. They’re also excellent sources of fibre that support healthy digestion and help us feel full longer.
For growing children, these micronutrients are particularly crucial, supporting everything from immune function to bone development. A colourful diet rich in fruits and vegetables helps establish healthy eating habits that can last a lifetime.
What counts as a serving?
Technically, a serving is 80g for everyone, but for some younger children, this might be too much, so aim for at least a palm-sized amount. Here’s what counts as one serving:
- 1 Apple
- 1 Banana
- 2 Tablespoons of dried fruit (about 30g)
- 2-3 Tablespoons of cooked vegetables
- A handful of cherry tomatoes
- 2-3 Tablespoons of legumes (beans, chickpeas, lentils)
1. Build fruits and vegetables into every meal
With three meals per day, you’re already set up for success! Try adding berries to your breakfast cereal, including a side salad with lunch, and serving at least two vegetable options with dinner. This approach makes reaching your goal much more manageable.
2. Remember that not all produce needs to be fresh
Fresh, frozen, and canned options all provide similar nutritional benefits:
- Frozen vegetables are harvested at peak ripeness and flash-frozen to preserve nutrients. They’re economical, reduce waste, and are always ready when you need them.
- Canned fruits – make sure choose those packed in juice rather than syrup. You can make add to yoghurts, porridge, or as stand-alone snacks.
- Canned vegetables like corn, peas, and tomatoes can instantly boost the nutritional value of soups, stews, and casseroles.
3. Get smart with snack time
When children come home from school hungry, offer fruit slices or vegetable sticks with hummus instead of processed snacks. This natural hunger window is perfect for introducing healthier options that will tide them over until dinner.
4. Be creative with “hidden” vegetables
While we ultimately want children to embrace visible fruits and vegetables, sometimes a stealth approach helps ensure they’re getting essential nutrients. Try:
- Blending spinach or kale into fruit smoothies
- Grating carrots or courgette into pasta sauces
- Adding finely chopped vegetables to soups, stews, and curries
- Making vegetable-based sauces for familiar favourites
5. Empower children with choices
Children are more likely to try foods they’ve helped pick. During food shopping trips, encourage each child to choose a new fruit or vegetable to experiment with that week. This simple practice builds confidence, curiosity, and openness to new foods.
6. Make it fun!
Transform meal preparation into an engaging activity by:
- Creating funny faces or shapes with fruits and vegetables
- Setting up a build-your-own salad or taco bar with colourful toppings
- Holding taste tests with different types of the same fruit or vegetables
- Growing easy plants like cherry tomatoes or herbs together
The more positive experiences children have around fruits and vegetables, the more receptive they’ll become to including them in their daily diet.
Need hand with your 5-a-day?
Our Beezee Families programme helps hundreds of families discover healthy foods they truly enjoy. We don’t tell what you should eat—instead, we explain what balanced nutrition looks like and guide you toward sustainable changes your family can make together.
Ready to transform your family’s relationship with food? Join a Beezee Families programme today!
