5 On Your Side

Parents: How to sneak more fruit in your child's diet

Posted November 29, 2018 6:55 a.m. EST

— Kids get most of their fruit from apples and juice -- but there are some easy ways to get more whole fruit in your child's diet.

The best way to convince your child to eat fruit is how it's presented. That's because, when it comes to kids, it's all about appearance, nutritious experts say.

Kids under four should eat a cup of fruit a day, children 4 to 13 a cup and a half, and kids 14 to 18 should have two cups of fruit a day.

If you have a picky eater, the first step to make options more appealing is by letting your child pick out their own fruit.

Kids get most of their fruit from apples and juice -- but there are some easy ways to get more whole fruit in your child's diet.

Whether it's at the grocery store or during a trip to the farmer's market, children are more likely to try something new if they choose it themselves.

Next, make fruit irresistible by packing it in an interesting way. Fruit can be peeled and chopped in small pieces then sliced and packed in a cute container. Another great idea? Kebab them!

Ellen Klosz, a nutrition expert at Consumer Reports, said kids are more likely to try a new fruit when it's with something they already enjoy.

Kids get most of their fruit from apples and juice -- but there are some easy ways to get more whole fruit in your child's diet.

"It's a good idea to mix it up," said Klosz. "Especially if kids like one fruit over another -- combine bananas with blueberries or apples with pears."

You can also try a smoothie made with low-fat or fat-free milk or plain yogurt since there's an added benefit to eating blended fruits.

"Smoothies are better than drinking juice because you get the fiber that's in the fruit," said Klosz.

Finally, the most important way to get more fruit in your child's diet is to set the example yourself by adhering to healthy eating habits.

Kids get most of their fruit from apples and juice -- but there are some easy ways to get more whole fruit in your child's diet.