Toddler-Friendly Veggie Portions

Healthy Toddler Veggies

Parents often worry about how many vegetables their child will—or won't—eat. It’s common for toddlers and kids to be less enthusiastic about veggies, but there are plenty of ways to help them learn to enjoy them in a safe, low-pressure manner.

First, take comfort in knowing that recommended veggie serving sizes for kids are actually quite small!

What’s considered one serving of veggies?

• 1-year-olds: 1 tablespoon
• 2-year-olds: 2 tablespoons
• 3-year-olds: 3 tablespoons
• 4-6-year-olds: 4 tablespoons (1/4 cup)
• 7-10-year-olds: 1/2 cup

We recommend offering at least 3 servings of vegetables per day when possible.

What if my child eats more than the recommended serving?

Serving sizes are simply guidelines to help ensure adequate nutrition. Your child might eat more—or less—than these amounts. We don’t suggest forcing them to eat a specific amount; rather, this information helps you understand that kids don’t need a lot of vegetables to meet their nutritional needs.

My child is picky about vegetables. Where do I start?

One way to encourage kids to eat more vegetables is by serving them in smaller portions. A tiny pile of tomatoes is far less intimidating than a large one, making kids more likely to eat them! Plus, if they don't eat them, less food goes to waste.

The key with vegetables—and any food—is exposure. Are you serving veggies at most lunches and dinners? Maybe even as part of breakfast or snacks? The more often your child sees vegetables, the easier it will be for them to develop a taste for them.

And remember, your child will be fine if they don’t eat vegetables every day—especially if they enjoy fruit! It’s normal for toddlers and kids to be unpredictable with food.

For a full plan to help get your child's eating habits back on track (for ages 1-10), check out our Toddler & Kid Course. If you haven’t taken it yet, here are a few key strategies to get started:

• Veggie serving sizes for toddlers are quite small—your child might already be eating more than you think.
• Aim to expose your child to at least 3 different veggies a day. The more, the better, but don’t pressure them, as it could turn them off. (Our course offers extensive guidance on how to increase their interest!)
• Serve small portions. A food can be overwhelming when served in large quantities—think a few pieces of cucumber or a few shreds of carrots.
• Be a role model by eating vegetables yourself—kids learn by watching.

Need more help? Want expert, realistic advice from feeding professionals and experienced moms? Check out our Toddler & Kid Course and join thousands of parents who have transformed mealtimes.