Food & Nutrition Why Kids Should Eat More Fruit By Vincent Iannelli, MD Vincent Iannelli, MD Facebook Vincent Iannelli, MD, is a board-certified pediatrician and fellow of the American Academy of Pediatrics. Dr. Iannelli has cared for children for more than 20 years. Learn about our editorial process Updated on February 13, 2021 Fact checked by Cara Lustik Fact checked by Cara Lustik LinkedIn Cara Lustik is a fact-checker and copywriter. She has more than 15 years of experience crafting stories in the branding, licensing, and entertainment industries. Learn about our editorial process Print Cultura/Matelly / Riser / Getty Images Getting kids to eat more fruit and vegetables is a big goal for many parents. Not surprisingly, it is usually easier to get them to eat more fruits than vegetables. Health Benefits of Eating Fruit Fruits are important too though, as they are: A good low-fat food Low in salt Low in calories A healthy food with no cholesterol Usually good sources of potassium, fiber, vitamin C, and folate How Much Fruit to Eat Each Day So much fruit do your kids need to eat each day? Following the MyPlate dietary advice, it is recommended that: 2-3-year-old children eat 1 cup of fruits each day4-8-year-old children eat 1 to 1 1/2 cups of fruits each day9-13-year-old girls eat 1 1/2 cups of fruits each day14-18-year-old girls eat 1 1/2 cups of fruits each day9-13-year-old boys eat 1 1/2 cups of fruits each day14-18-year-old boys eat 2 cups of fruits each day When thinking of serving sizes and daily recommendations for fruits, keep in mind that 1 cup of fruit is usually equal to a cup of sliced or chopped fruit or: A small apple or half of a large appleA cup of applesauceA large bananaAbout 32 seedless grapesA medium grapefruitA large orangeA large peachA medium pear3 medium plusAbout 8 large strawberriesA 1" thick wedge of watermelon1/2 cup of raisins Although a cup of 100% fruit juice, including apple juice and orange juice, can count as a cup of fruit, it is much better to eat whole fruits, which have more fiber, instead of juice. How to Get Children to Eat More Fruits Getting kids to eat fruit isn't usually as hard as it is to get them to eat vegetables. Most fruits have a nice sweet taste and are already generally viewed as a fun snack. Still, if your child doesn't eat a lot of fruit, some easy tips to encourage him to eat more fruit include that you: Simply make fruits more available in your home, including having whole fruit and cut up fruit around for a quick snackOffer a variety of choices, including fresh fruits that are in season, and let your child help pick them out at the grocery store or during a trip to a farmer's marketAdd fruit, such as bananas or berries, as a topping on your child's breakfast cereal, yogurt, etc.Allow your child to dip fruit slices in a low-fat dressingMake a fruit smoothie And set a good example by eating a variety of fruit every day. Is your child a picky eater? Until he starts eating more fruits, you might ask your pediatrician if he needs a vitamin. Food and Nutrition 1 Source Verywell Family uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. U.S. Department of Health and Human Services and U.S. Department of Agriculture. Dietary Guidelines for Americans. 8th Edition. Additional Reading USDA. Fruits. Tips to help you eat fruits. By Vincent Iannelli, MD Vincent Iannelli, MD, is a board-certified pediatrician and fellow of the American Academy of Pediatrics. Dr. Iannelli has cared for children for more than 20 years. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit