Is Your Child Eating Enough Fruits and Vegetables?

Getting your child to eat their fruits and vegetables can feel like a daily battle—but it’s one worth fighting. A major new global study found that most children, from toddlers to teenagers, aren’t getting nearly enough nutrient-rich plant foods, putting their growth, brain development, and long-term health at risk. And while American babies and toddlers are off to a strong start, those healthy eating habits appear to fade as kids get older.

What the Study Shows

Plant-based foods are rich in essential nutrients that support children’s normal development and long-term health, researchers said.

But globally kids aren’t consuming the amount of fruits or vegetables recommended by nutrition experts, researchers reported July 8 in the journal BMJ Global Health.

Worldwide, children under age one ate a little more than one serving per day, while older teens ate fewer than four daily servings on average, the study showed.

In the United States, that trend was reversed, researchers found.

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Baby and toddler Americans were among top consumers of fruits and vegetables for their age worldwide, but older children had some of lowest consumption levels, the study said.

“Dietary habits established during childhood can influence health throughout life, yet we found that consumption of healthy plant-based foods remains low among youth across the globe,” said lead researcher Sydney Yearley, a medical and doctoral student at Tufts University in Boston.

“These findings provide an important benchmark for tracking progress and identifying opportunities to improve access to nutritious foods for children and adolescents,” Yearley added in a news release.

RELATED: Your Child’s Brain Is Growing—Is Their Diet Helping or Hurting?

What Are the Dietary Guidelines for Children?

American guidelines call for children under age four to eat about one cup of fresh fruit and one cup of fresh vegetables every day, according to the U.S. Centers for Disease Control and Prevention.

As they approach adulthood, teenagers should be eating at least three cups of fresh vegetables and 2 cups of fresh fruit daily, based on the latest Dietary Guidelines For Americans.

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For the new study, researchers analyzed data from more than 1,200 dietary surveys from 185 countries to track childhood consumption of five types of plant-based foods: fruit; non-starchy vegetables; starchy veggies; beans and legumes; and nuts and seeds.

Results showed that total intake of healthy plant-based foods among children increased globally between 1990 and 2018, with South Asia being the only region that had no increase.

In the U.S., children younger than two ate nearly three servings of fruits or vegetables daily, but kids between two and 19 ate fewer than two servings, the study found.

This suggests that American families are establishing healthy eating patterns early in a child’s life, but maintaining those habits into the teen years remains a challenge, researchers said.

Consumption of healthy, plant-based foods decreases with age only in high-income countries, researchers noted.

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“When children don’t get enough of the right foods, it hurts their bodies and minds, limiting their energy, metabolism, learning and mood,” said senior researcher Dr. Dariush Mozaffarian, director of the Food is Medicine Institute at Tufts University.

“Our findings support the importance of identifying gaps and advancing solutions to advance the consumption of minimally processed, healthy plant-foods for children globally,” he added in a news release.

Dietary Guidelines by Age

The U.S. Department of Agriculture Dietary Guidelines for Americans suggests following the following guidelines based on your child’s age:

Healthy Meal & Snack Strategies

• Emphasize Variety: Aim to fill half the plate with colorful fruits and vegetables. Select a wide variety of vegetables across the week.
• Choose Whole Grains: Opt for whole-wheat bread, brown rice, or quinoa instead of refined grains, which can cause sharper spikes in blood sugar.
• Smart Proteins & Fats: Prioritize lean meats, beans, peas, nuts, seeds, and fish. Use healthy oils (e.g., olive or canola) for cooking rather than butter.
• Limit Additives: Keep added sugars to under 25 grams (about 6 teaspoons) per day for children 2 and older. Avoid processed meats like hot dogs and sausages.
• Fluid Hydration: Offer water or unsweetened beverages throughout the day to support hydration.

Kid-Friendly Meal Ideas

• Breakfast: 3-ingredient banana oat pancakes, sheet-pan eggs with vegetables, or oatmeal prepared with fruit.
• Lunch/Dinner:
  • One-Pot Meals: Chicken and vegetable stir-fry, pasta with hidden vegetable sauces, or pesto tortellini with broccoli.
  • Protein-Rich: Turkey and bean soup, lentil dishes, or baked fish served with roasted vegetables.
  • Interactive Foods: DIY rice bowls, veggie-packed sliders, or “pinwheel” sandwiches.

Note: Children have varying appetites; avoid forcing them to finish meals if they are not hungry, as they can often self-regulate their caloric intake.

The findings highlight an important opportunity for parents, schools, and communities to help children build healthy eating habits that last well beyond childhood. Experts say regularly offering fruits, vegetables, beans, nuts, and other minimally processed plant foods can support healthy growth today while lowering the risk of chronic diseases later in life. Even small changes—like adding a serving of fruit to breakfast or sneaking extra vegetables into dinner—can help children move closer to meeting daily nutrition recommendations.