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Fruits for Kids: The Benefits, Fun Serving Ideas + When They’re in Season
June 2022
Last reviewed: September 2022
Author:
CPT. Kim Whitbeck, MS, RD
Coauthors:
Jennifer Anderson, MSPH, RDN
About Kids Eat in Color
Created by experts, Kids Eat in Color is the leading resource for families seeking evidence-based information and strategies on child nutrition and feeding.
Author:
CPT. Kim Whitbeck, MS, RD
Coauthors:
Jennifer Anderson, MSPH, RDN
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Inside: Curious about fruits for kids? Learn how much fruit kids should eat in a day and why it benefits them. Plus, learn some easy ways to serve fruit to your kids.
Does your child like to eat fruit? Whether your child loves fruit or is still learning to like it, you might be unsure how much fruit kids and toddlers should be eating each day. You may even wonder if kids should even eat fruit. Are there benefits of kids eating fruit?
In this article, we’ve answered all of your questions about fruits for kids. Plus, we’ve written a complete list of which fruits are in season when, and offered tips for how to serve them to kids.
Keep reading to learn all about the best fruits for kids!
How much fruit do kids need?
As a parent, you may wonder how much fruit your child really needs. Do kids and adults need the same amount of fruit a day?
Here’s a chart that breaks down the recommended amount of fruit kids need by their age. (1,2)
Age Group
Daily Recommendation of Fruit
Toddlers 2-3 years old
1 cup (2 servings)
Young children 4-8 years old
1 – 1 ½ cup (2-3 servings)
Older children 9-18 years old
1 ½ – 2 cups (3-4 servings)
Adults
2 or more cups (4+ servings)
How much is a serving size of fruit?
Fruit comes in different forms, but a serving of fruit could look like:
½ cup of fresh, frozen or canned fruit
1 medium apple
8 large strawberries
½ cup (4 oz.) of 100% fruit juice
½ cup of dried fruit
Depending on your child’s age, these serving sizes can be broken into smaller portions for meals and snacks. For example, if your child is 2-3 years old, you might aim for four ¼-cup portions of fruit throughout the day to meet the daily goal.
Fruits are good for growing children because they provide many health benefits. For instance, all fruits provide fiber which helps with normal bowel function. (4) Please note: fruit juice does not contain fiber! So when possible, choose whole fruit.
Fruit also contains vitamin C, which helps your immune system repair bodily tissues. It helps heal cuts and wounds and helps to absorb iron in their bodies. (5)
Fruits of different colors also offer kids different health benefits. For example, red, blue and purple fruits contain antioxidants to help protect your child’s developing brain. Red fruits boost heart health. (6)
Are canned and frozen fruits good for kids too?
Don’t be afraid of frozen, canned or dried fruits as they offer just as many nutrients and are picked at peak freshness! (7)
How to talk about fruits to help your child try them
Instead of saying “fruit is good for you,” we can help them make the connection that the foods they eat do something in their bodies.
The way you explain the benefits of fruit to your child depends on their age. See our How to Talk Printable to find ways to speak to your kids about the health benefits of fruit.
Related: Are you struggling getting your child to eat unfamiliar fruits? Read our top picky eating tips for help.
List of seasonal fruits for kids
Eating seasonal produce allows you to find and choose fresh fruits with the most nutrients. So, sometimes the best fruits for kids are what’s in season. Bonus? Fruits also cost less when they are in season! (8)
Besides just serving it on a plate or on the side of a meal, here are five fun, easy ideas for getting kids to eat fruit.
1. Blend fruit into smoothies
Use fresh or frozen fruit to create a tasty smoothie for a healthy breakfast or mid-day snack. You can add veggies too! Here’s one of our favorite recipes: Easy Green Mango Smoothie for Kids.
2. Add fruit to yogurt or oatmeal
Add fresh or dried fruit to your favorite yogurt or stir it into some warm oatmeal. For a yummy breakfast or dessert, try baking with fruit using our Peach Oatmeal Bake Recipe.
3. Make your own fruit snacks
Have your child help you make healthy fruit roll-ups or homemade gummies. This can be a fun way to get your child involved in the kitchen. They will also be more likely to try the finished product!
4. Get creative and make it fun
Cut fruit into shapes or create interactive snacks to get your child involved and more willing to eat their fruit. Food play is another great way to get kids, especially picky kids, interested in new fruits. To learn how to make banana-nut-butter ants-on-a-log or apple-nut-butter pizza, download our Affordable Flavors budget meal plan.
5. Serve fruit with a dip
Keep it simple and serve their favorite fruit with a side of nut butter, greek yogurt dip or other easy, filling dip. When you add a protein-rich dip to fruit, you’re creating a balanced snack that can help keep your child full until their next meal.
Created by experts, Kids Eat in Color is the leading resource for families seeking evidence-based information and strategies on child nutrition and feeding.
Kim Whitbeck is a Registered Dietitian for the U.S. Army. She has a Master of Science in Exercise Science from Liberty University and a Bachelor's Degree in Dietetics from University of Delaware. Before joining the Army, she worked at WIC as a nutrition professional, as a diet tech at a nursing facility, and worked as a personal trainer during her time in undergrad. She aspires to work in nutrition policy and research related to community nutrition.
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Inside: Curious about fruits for kids? Learn how much fruit kids should eat in a day and why it benefits them. Plus, learn some easy ways to serve fruit to your kids.
Does your child like to eat fruit? Whether your child loves fruit or is still learning to like it, you might be unsure how much fruit kids and toddlers should be eating each day. You may even wonder if kids should even eat fruit. Are there benefits of kids eating fruit?
In this article, we’ve answered all of your questions about fruits for kids. Plus, we’ve written a complete list of which fruits are in season when, and offered tips for how to serve them to kids.
In this article, we cover:
How much fruit kids need
Why fruit is good for kids
How to talk about fruits so kids will try them
Winter fruits
Spring fruits
Summer fruits
Fall fruits
Ways to serve fruits for kids
Keep reading to learn all about the best fruits for kids!
How much fruit do kids need?
As a parent, you may wonder how much fruit your child really needs. Do kids and adults need the same amount of fruit a day?
Here’s a chart that breaks down the recommended amount of fruit kids need by their age. (1,2)
How much is a serving size of fruit?
Fruit comes in different forms, but a serving of fruit could look like:
Depending on your child’s age, these serving sizes can be broken into smaller portions for meals and snacks. For example, if your child is 2-3 years old, you might aim for four ¼-cup portions of fruit throughout the day to meet the daily goal.
Related: Wondering about veggies? Learn all about vegetables for kids.
Why is fruit good for kids?
Fruits are good for growing children because they provide many health benefits. For instance, all fruits provide fiber which helps with normal bowel function. (4) Please note: fruit juice does not contain fiber! So when possible, choose whole fruit.
Fruit also contains vitamin C, which helps your immune system repair bodily tissues. It helps heal cuts and wounds and helps to absorb iron in their bodies. (5)
Related: 50 Iron-Rich Foods for Babies, Toddlers & Kids
Fruits of different colors also offer kids different health benefits. For example, red, blue and purple fruits contain antioxidants to help protect your child’s developing brain. Red fruits boost heart health. (6)
Are canned and frozen fruits good for kids too?
Don’t be afraid of frozen, canned or dried fruits as they offer just as many nutrients and are picked at peak freshness! (7)
How to talk about fruits to help your child try them
Instead of saying “fruit is good for you,” we can help them make the connection that the foods they eat do something in their bodies.
The way you explain the benefits of fruit to your child depends on their age. See our How to Talk Printable to find ways to speak to your kids about the health benefits of fruit.
Related: Are you struggling getting your child to eat unfamiliar fruits? Read our top picky eating tips for help.
List of seasonal fruits for kids
Eating seasonal produce allows you to find and choose fresh fruits with the most nutrients. So, sometimes the best fruits for kids are what’s in season. Bonus? Fruits also cost less when they are in season! (8)
Winter fruits for kids
Apples
Avocados
Bananas
Grapefruit
Kiwi
Lemons
Limes
Oranges
Pears
Pineapples
Pumpkin
Spring fruits for kids
Apples
Apricots
Avocados
Bananas
Kiwi
Lemons
Limes
Pineapples
Strawberries
Summer fruits for kids
Apples
Apricots
Avocados
Bananas
Blackberries
Blueberries
Cantaloupe
Cherries
Honeydew melon
Lemons
Limes
Mangoes
Peaches
Plums
Raspberries
Strawberries
Tomatoes
Watermelon
Fall fruits for kids
Apples
Bananas
Cranberries
Grapes
Kiwi
Lemons
Limes
Mangoes
Pears
Pineapples
Pumpkin
Raspberries
5 fun ways to serve fruit to kids
Besides just serving it on a plate or on the side of a meal, here are five fun, easy ideas for getting kids to eat fruit.
1. Blend fruit into smoothies
Use fresh or frozen fruit to create a tasty smoothie for a healthy breakfast or mid-day snack. You can add veggies too! Here’s one of our favorite recipes: Easy Green Mango Smoothie for Kids.
2. Add fruit to yogurt or oatmeal
Add fresh or dried fruit to your favorite yogurt or stir it into some warm oatmeal. For a yummy breakfast or dessert, try baking with fruit using our Peach Oatmeal Bake Recipe.
3. Make your own fruit snacks
Have your child help you make healthy fruit roll-ups or homemade gummies. This can be a fun way to get your child involved in the kitchen. They will also be more likely to try the finished product!
4. Get creative and make it fun
Cut fruit into shapes or create interactive snacks to get your child involved and more willing to eat their fruit. Food play is another great way to get kids, especially picky kids, interested in new fruits. To learn how to make banana-nut-butter ants-on-a-log or apple-nut-butter pizza, download our Affordable Flavors budget meal plan.
5. Serve fruit with a dip
Keep it simple and serve their favorite fruit with a side of nut butter, greek yogurt dip or other easy, filling dip. When you add a protein-rich dip to fruit, you’re creating a balanced snack that can help keep your child full until their next meal.
Need more balanced snacks? See our complete guide to snacks for toddlers.
References