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Adding more fruits & veg to your kid’s diet

Date: January 13, 2020
Time to read: 1 min
Published in:

Fruit and veg has great nutritional value that helps kids learn and play at school. Eating fruit and veg also has cancer prevention benefits. Plus there’s the added budget bonus: fruit and veg, especially produce that’s in season, is often much cheaper than packaged products and it tastes better too. Why wouldn’t you pack fruit and veg every day?!

  • Include at least two serves of veg and at least one of fruit in the lunch box every day.
  • Include fruit and veg as snacks as well as part of main meals in the lunch box.
  • Send chopped vegies for Crunch & Sip.
  • Serve fruit and veg snacks at home, so they become familiar foods when packed in the lunch box.
  • Fresh fruit makes a great snack, as it is easy to eat and not too messy.
  • Add fruit and veg to home-made goods such as:
  • Try ingredients such as sultana, carrot, zucchini, apple, pear, banana or pumpkin. Baked goods can be made in advance, then wrapped individually and frozen.
  • Include vegies and salad as sandwich fillings.
  • Avoid packaged snacks. Think of fruit and veg as go-to daily snacks.
  • Keep the pantry or fridge stocked with dried or canned fruit ready to pack if you run out of fresh.
  • Fruit or fruit puree tubs in natural juice or a box of sultanas are quick and easy snacks.
  • Pack a rainbow of different fruits and veg to make lunches look more attractive and provide a variety of nutrients.
  • Keep on serving fruit and veg and praise your child for eating new foods packed in the lunch box.


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