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How Many Veggies Does Bub Need Each Day?: A Parent’s Guide to Veggie Serves & Nutritional Benefits (0–8 Years)

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Veggies may be small on the plate but they are big when it comes to supporting your little one’s growth and development. 

Veggies are packed with essential vitamins, minerals and tummy-loving fibre, all of which play an important role in bub’s health. From brain development and healthy tummy digestion to building strong immunity and shaping lifelong healthy eating habits for bub, veggies are a nutrient powerhouse for bub.

In this complete veggie guide, we have answered the most common questions about veggies including why they matter in the early years, which veggies bub should be eating, how many veggies does bub need each day and what a veggie serve looks like, with practical baby food ideas for starting solids.

Let’s dive in so you and bub can step into the wonderful world of veggies with confidence and ease!

Why Are Veggies Important For Babies And Toddlers?

Veggies are tiny nutritional powerhouses. They promote:

1. Healthy growth and brain development 

Veggies are rich in vitamins, minerals and antioxidants which are essential to keep tiny cells healthy, growing and protected, especially in this life stage when bub is growing so rapidly. More on specific nutrients and their benefits later!

2. Digestive health

The fibre in veggies helps keep bub regular, feeds bub’s good gut bacteria and keeps little tummies feeling satisfied.

3. Healthy habits 

Introducing veggies to bub (especially when first starting solids) helps them develop a lasting preference for them and this builds the foundation for healthy eating habits. Early exposure to a variety of veggies also helps bub become a more confident, adventurous little eater throughout life.

4. Immune health 

Veggies have antioxidants that help little bodies fight off everyday bugs. They also help to reduce inflammation which is essential for bub’s overall wellbeing.

So the key message is, veggies aren’t just ‘good for them’, they actively support how your little one grows, feels and thinks.

Which Veggies Should Bub Be Eating?

Veggies are important at all life stages, from little ones who are starting their solids journey at around 6 months (not before 4) to adults. Eating a variety of different types of veggies thus, as opposed to sticking to 1 or 2, will ensure bub is eating a rainbow of colours which will provide them with a multitude of nutritional benefits for their healthy growth and development. 

Veggies come from different parts of the plant and its important bub eats from all of these veggie groups, especially when planning first foods for bub:

  • Leaves e.g. spinach, kale, lettuce, silverbeet

  • Roots e.g. sweet potato, potato, carrots and beetroot

  • Flowers e.g. broccoli and cauliflower 

  • Stems e.g. celery and asparagus 

  • Seeds e.g. legumes (beans, peas, lentils and chickpeas) and corn

  • Fruit e.g. tomato 

Which Veggies Offer Which Benefits?

Not all vegetables are the same and that’s amazing! This means the more variety bub eats, the broader the nutrition and benefits they receive. 

Apart from fibre which eases constipation and nourishes bub’s microbiome, a number of veggies also offer hydration which supports bub’s memory and attention keeping them alert and thriving. 

In all, veggies have a vast number of minerals, vitamins and antioxidants (not limited to the list below) but let’s break it down into groups to make it simple:

1. Leafy Greens (e.g. spinach, kale, silverbeet)

These veggies are rich in folate, iron and vitamin K, which together support brain development, blood health and bone health.

2. Cruciferous Vegetables (e.g. broccoli, cauliflower, cabbage, brussels sprouts and bok choy)

These are believed to have powerful plant compounds called glucosinolates that may have anti-cancer properties.

3. Root Vegetables (e.g. carrot, sweet potato) and Dark Green Vegetables (spinach, kale and broccoli)

These are packed with beta-carotene, an antioxidant that helps to boost bub’s immune system, protects cells from damage and supports healthy little eyes.

4. Legumes (e.g. beans, peas, lentils and chickpeas)

Legumes provide plant-based protein to support healthy muscles and tissues, iron for healthy brain development, healthy red blood cells and energy, zinc to fight illness and folate to support bub’s nervous system.

5. Allium Vegetables (e.g. onion)

While often used for flavour, they also contain antioxidants including anthocyanins, flavonoids, and polyphenols that may offer anti-cancer properties.

6. Vitamin C rich veggies (e.g. sweet potato, capsicum, broccoli, bok choy, brussel sprouts, cauliflower, pumpkin, tomato, potato)

Vitamin C helps bub fight infections, absorb iron from plant foods and keeps little teeth, bones and gums healthy.

By offering bub a variety of veggies across these groups, you are ensuring they receive a broad spectrum of nutrients as well as the opportunity to explore and enjoy different tastes and textures.

How Many Veggies Does Bub Need Each Day?

The Australian Dietary Guidelines recommend the following approximate daily serves of veggies:

  • 0–6 months: No vegetables needed. Breastmilk and/or formula provide complete nutrition for bub.

  • 7–12 months: Around 1 1⁄2–2 serve per day as solids are introduced. If starting at 6 months, it may take a couple of months to reach this range. 

  • 1–2 years: 2–3 serves per day.

  • 2–3 years: 2½ serves per day.

  • 4–8 years: 4½ serves per day.

Remember that these are averages across the day, not a target for every single meal.

What Does A Veggie Serve Look Like?

  • 7-12 months: Serve size is 20g (approximately 1-2 tablespoons) 

For example: To meet the daily recommended veggie servings of 1 ½-2 (30g-40g) this could mean 2-3 tablespoons of mashed pumpkin, finely chopped broccoli, pureed veggies or legumes.

From 12 months old, veggie serve sizes increase to 75g. Here’s what 1 serving (75g) of veggies actually looks like:

  • 5 tablespoons of mashed veggies or pureed veggies/legumes

  • ½ cup cooked green or orange veggies (e.g. broccoli, spinach, carrots or pumpkin)

  • ½ cup cooked legumes (e.g. beans, peas, lentils or chickpeas)

  • 1 cup leafy greens or raw salad veggies

  • ½ cup sweet corn

  • ½ medium potato or sweet potato

  • 1 medium tomato

For example: To meet the daily recommended veggie servings for a 1-2 year old (2-3 serves per day), your little one could have ½ cup of roasted bite-sized pieces of carrot as part of a balanced lunch* and ½ medium mashed sweet potato as part of a balanced dinner*.

*A balanced plate should include proteins (e.g. lamb, chicken, beef, salmon or barramundi), carbohydrates (e.g. rice, pasta, oats or quinoa), colour (e.g. fruits/vegetables) and healthy fats (e.g. extra-virgin olive oil, avocado, fish, nut butters or chia seeds).

Note: Eating potatoes as hot chips is counted as a discretionary food (a food that offers little nutritional value due to its high level of bad fats, added salts and/or added sugars) and thus it is not recommended as part of a healthy diet. 

Take Home Message

Veggies don’t have to be perfect or complicated. Roasted, steamed, mashed, blended into sauces or served as finger foods, it all counts! The goal isn’t perfection, it’s exposure and variety especially when first starting solids.

Want a simple and easy way to serve veggies to bub? Our blast frozen veggie and legume puree cubes are made with 100% Australian produce. They are peeled, cooked and pureed to save you time in the kitchen so you can spend more time making beautiful mealtime memories with bub! Check out our range here.

On the go with toddlers? We’ve got you covered! Our finger food range is bursting with wholesome veggies for convenient and nourishing mini bites your little will love! Discover our range here.

Above all, remember to keep offering, stay relaxed, and know that every small bite is building lifelong healthy habits and confident, happy little eaters!

FAQS

Q1. What are the best vegetables for babies when starting solids?
When starting solids, gentle first foods for baby often include cooked and mashed less sweeter veggies like zucchini and broccoli for the first few days followed by sweeter veggies like pumpkin, sweet potato and carrot. 

Q2. How many veggie serves should babies eat at 7–12 months?
At 7–12 months, babies typically work up to around 1½–2 serves a day as part of starting solids, which may look like 2–3 tablespoons of veggies over the day.

Q3. What is the recommended vegetable serving size for children after 12 months?
From 12 months, vegetable serving sizes for children are commonly counted as 75g per serve. This could look like ½ cup of cooked veggies, ½ cup of cooked legumes, or 5 tablespoons of mashed veggies.

Q4. How can I add more vegetables into healthy toddler meals?
For healthy toddler meals, offer veggies in multiple forms including roasted sticks, soft steamed florets, mashed veggies, blended into sauces or veggie-rich finger foods. Small, repeated exposures help.

Q5. What are simple baby food ideas for vegetables if my baby refuses them?
Try repeated exposure, mixing veggies into familiar textures (purees, patties, sauces) and offer one “safe” veggie alongside a new one. These baby food ideas support gradual acceptance.

Q6. Does it matter which vegetables I choose, or is variety more important?
Variety matters most. Different colours and plant parts provide different nutrients, so rotating vegetables for babies helps support growth, digestion, and healthy eating habits.

Q7. If my child doesn’t eat many veggies one day, is that a problem?
Not usually. Veggie serves are averages across the day and week. Keep offering veggies consistently through meals and snacks and focus on variety over perfection.

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