Is Your Child Eating Enough Veggies?

Use our calculator to find out what they need, plus great recipes that will have your kids begging for more!

Dark green leafy vegetables

Vegetables in this group

broccoli, collard greens, dark green leafy lettuce, kale, mesclun, mustard greens, romaine lettuce, spinach, turnip greens, watercress

Dark green leafy vegetables

These vegetables are rich in vitamins and minerals. Depending on which you choose, and will provide vitamin A and C, iron, calcium, folate, and antioxidants. Antioxidants may play a role in preventing heart disease and cancer. The darker the leaves the more nutrients the veggie usually has.

How many servings (4 oz) from this group does your child get a week?

Orange vegetables

Vegetables in this group

acorn squash, butternut squash, carrots, hubbard squash, pumpkin, sweet potatoes

Orange vegetables

These vegetables include important nutrients, vitamins, and minerals, such as vitamin C, A, K, B6, folate, potassium, magnesium, and iron. They also contain fiber. These help in the body’s ability to stay healthy.

How many servings (4 oz) from this group does your child get a week?

Dry beans and peas

Vegetables in this group

black beans, black-eyed peas, garbanzo beans (chickpeas), kidney beans, lentils, lima beans (mature), navy beans, pinto beans, soy beans, tofu (bean curd made from soybeans)

Dry beans and peas

These vegetables are high in fiber, which help maintain good digestion. They also contain folate and protein, which are essential for providing energy, building muscle, skin, and internal organs.

How many servings (4 oz) from this group does your child get a week?

Starchy vegetables

Vegetables in this group

corn, green peas, lima beans (green), potatoes

Starchy vegetables

These vegetables provide long-lasting energy for your kids. They also contain many vitamins (C, B vitamins), minerals (iron), as well as fiber.

How many servings (4 oz) from this group does your child get a week?

Other vegetables

Vegetables in this group

artichokes, asparagus, bean sprouts, beets, brussels sprouts, cabbage, cauliflower, celery, cucumbers, eggplant, green beans, peppers, iceberg lettuce, mushrooms, onions, parsnips, tomatoes, vegetable juice, turnips

Other vegetables

These veggies contain many vitamins and minerals needed to help your child’s body grow, fight infections, and fight diseases later in life.

How many servings (4 oz) from this group does your child get a week?

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