According to ChooseMyPlate.gov – the eating plan that officially replaced the old food pyramid -- children need between 1 and 2 cups of fruit servings each day, depending on their age, gender and activity level. Fruits, with their natural sweetness and juiciness, are probably the one food group you don’t have to force your kid to eat, but you may worry about the sugar content your son or daughter is consuming. Relax. Fruits' natural sugars aren’t harmful when consumed in proper proportions and within the context of an otherwise healthful diet. Plus packed within the skins of delectable fruit are a smorgasbord of vitamins, minerals, fiber and health-promoting plant nutrients.
Citrus
Oranges, lemons, kumquats and grapefruit are beloved for their sweetness, as well as for their tartness. Citrus fruits have high amounts of vitamin C, which is needed for growth and repair of your children's developing muscles. It's also an anti-oxidant, which helps reduce damage to cells. Citrus fruits are great sources of potassium, calcium, B vitamins, phosphorus and magnesium. For example, one medium tangerine supplies just 47 calories, but nearly all the vitamin C a child age 8 years and younger would need for the entire day; about half of what older children need. One-half a pink grapefruit provides 52 calories; 2 grams of fiber; 27 milligrams of calcium; 11 milligrams of magnesium, an underconsumed nutrient in the United States (2010 DGA); 166 milligrams of potassium; 38 milligrams of vitamin C; 16 micrograms of folate; 1,414 international units of vitamin A; and 1,745 micrograms of lycopene. These nutrients are somewhat comparable among equal servings of citrus fruits.
Berries
Summer skies bring out the berries -- the strawberries, raspberries, blackberries and others that little fingers can scoop and munch as snacks or desserts. Like citrus fruits, berries are brimming with vitamin C and potassium, but they are also handfuls of fiber and powerhouse plant chemicals. If your young child is supposed to get 1 cup of fruit daily, then a serving of berries would be one-third a cup, if he eats three meals daily. That serving of blackberries provides only 20 calories, 2.5 grams of fiber, 14 milligrams of calcium, 77 milligrams of potassium and 102 international units of vitamin A. Berries are also a rich source of anti-oxidants. Blackberries have anthocyanins, which fight neurological problems and some cancers. Other plant chemicals in blackberries include ellagic acid, rutin, p-coumaric and gallic acid. These agents do wonderful things, like fight infection, improve circulation and blood pressure and strengthen your kid's immune system.
Melons and Stone Fruit
Melons, like cantaloupe, honeydew and watermelon, along with stone fruit like mangoes, cherries, nectarines and peaches are a great addition to your child's fruit repertoire. They have extra fiber, as well as high water content -- an excellent combination that's low in calories but high on filling. One-third a cup of watermelon contains only 15 calories, but its high in potassium and vitamin A. Where watermelon really packs a punch is in lycopene, with 2,273 micrograms in this size serving. It gives melons and other fruit that red color. It fights cell damage, lowers risk of several kinds of cancer, as well as diabetes, heart disease, asthma and osteoporosis. Stone fruit are those that have flesh covering a pit. Mangoes, for example, are a highly satisfying fruit, so a little bit goes a long way. One-third of a sliced mango yields 33 calories and an abundance of calcium, vitamins A and C and potassium.
Mistaken Vegetables
Your child might think some fruit, like tomatoes and avocados, are really vegetables. They're not, and you should ensure he gets enough because they are loaded with nutrients. Tomatoes, for example, are another big source of lycopene. Avocados, a multitasking fruit that dresses up salads and sandwiches and transform dips, offer 77 calories in a one-third cup serving, 3 grams of fiber and massive amounts of potassium, phosphorus, folate, lutein and vitamin K. The avocado's major claim to fame is its healthy fat content. It's a monounsaturated fat, which will help your child better absorb some vitamins. In addition, this kind of fat is heart healthy, helping to lower cholesterol.
"Drunken" Fruit
Your child probably loves to drink his fruit, such as orange juice, grapefruit juice and lemonade. Juices don't provide the fiber of whole fruit, which means the sugar in fruit juice won't have anything to slow it down. That being said, fruit juice in moderation is fine and a good way to get some of your child's servings of fruit. Stick to the proper serving sizes, however, such as a one-third cup serving for a child who only needs one cup of fruit daily. One-third a cup of orange juice has about 40 calories and is a great source of vitamin C, calcium and potassium like oranges. Some fortified juices may be one way your child gets enough of other underconsumed nutrients like vitamin D.
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