How much fruit should your child be eating?
Fruit offers a wonderful (and easy!) package of vitamins and phytonutrients. So that means lots of goodness! Thankfully most children love fruit and will gladly eat it. There is a down side though especially if your child is having too much fruit.
What can happen when eating too much fruit?
Well, there are two main consequences: children are too full to eat other important foods like proteins and fats; or the fruit causes tummy upset (most commonly bloating or diarrhoea). Fructose, a natural sugar, is often to blame for tummy symptoms and some children can actually have fructose intolerance. Remember also that certain high sugar fruits can cause spikes and dips in blood sugar levels making some kids cranky, hyperactive or tired. So although fruit is yummy and good for you, too much of a good thing can be bad.
How much fruit should my child eat?
The recommended daily fruit intake depends on age and is ½ to 2 servings per day. For children with a sweet tooth, this easily adds up especially if they’re drinking fruit juice. It takes 3- 6 apples to make one cup of apple juice for example.
Serving recommendations:
| Age | Number of servings |
| 1-2 years | ½ |
| 2-3 years | 1 |
| 4-8 years | 1 ½ |
| 9-18 years | 2 |
Take home tips:
- Fruit is a healthy food choice but can be over done
- Aim for ½ to 2 servings/day depending on age (see table)
- Choose whole fruit over fruit juice
- Offer platters of chopped up fruit and vegetables together
- Offer a protein or fat source with the fruit to improve nutrient intake and promote stable sugar levels e.g. nut butter spread on apple slices, fruit and cheese kebabs or fruit salad with plain yoghurt
- Choose lower sugar fruits if worried about sugar intake e.g. berries, watermelon, cantaloupe, papaya or kiwi fruit
- Avocado is a fruit and is a great option for a snack
- Wash all fruit thoroughly, and my general rule is to buy organic if eating the skin e.g. berries, apples, grapes, peaches, plums, apricots.
- Buy seasonal fruit
Whole fruit is definitely a great food choice and is also the perfect alternative to a processed or refined sugary treat. By using my guidelines you and your family can enjoy all the tastiness and goodness with peace of mind.