Benefits of Fruit for Kids

  • Children need more nutrients compared to adults.
  • The benefits of fruit for kids helps children reach their calorie goals, increase their fiber intake, and consume their needed micronutrients
  • Different fruits are nutritionally dense food groups for children.
  • Fruit dates can be an easy and sweet alternative to processed desserts.

It is important for children to get all the nutrients that their bodies need to grow properly. Compared to adults, children need more calories per kilogram. By doing this, they are able to follow their correct growth pattern. Children need more calories relative to how much they weigh. Introducing children to a variety of tasty and nutrient-dense foods can help ensure they are meeting their calorie requirements. They will also learn to love new foods at the same time! Dates are a good example of a fruit that can be a great addition to children’s diets. They can start eating them around 18 months of age.

Benefits of Fruit for Kids

The number of calories a child needs will vary greatly. It is dependent on their age, weight, and height. As they grow, they will need more calories to maintain their growth pattern. A child would need more calories than adults, in terms of their body weight. Fruits can be an easy and calorie-dense snack for children. Examples of calorie-dense fruits are bananas, apples, mangos, and dates.

Children should also eat fruit daily. This will help them reach their fiber and vitamin needs. The required daily fruit intake for children varies depending on their age. About 60 percent do not meet their recommended daily fruit intake. Encouraging children to eat more fruit is a priority because it may increase life expectancy. It also provides important nutrients for growth and development. Dates can be an easy fruit to add to children’s diets. It will help provide fiber, potassium, magnesium, and other important micronutrients.

Fruit Ideas for Kids

Fruit is good to eat at any time of day. However, we recommend eating fruit in the morning to provide children with energy for their day. Instead of offering sugar-sweetened cereals, try offering plain yogurt that is sweetened naturally with berries or dates. If children prefer fruit juice in the morning, look for those labeled 100% fruit juice. You may also choose orange juice. An even better option can be fruit smoothies. Making smoothies for breakfast with fresh fruit is a better option. This is because it retains all the vitamins and fiber that are removed from juices.

Fruit can also provide children with a sweet alternative to processed snacks like cookies and candy. Diets high in added sugar are linked to health consequences. These include diabetes and heart disease. Offering foods that have natural sugar content, like fruit, is a good alternative.

Fruits are a great snack because they can be quick to prepare. They are also very portable. Peaches, berries, grapes, and dates are all great examples of fruit that can be eaten on the go. Fruit skewers can be a fun snack for kids to eat while on picnics or outside events. Bringing fruit on outdoor trips gives children a healthy and accessible option if they get hungry!

Best Fruits for Toddlers and Babies

You may be curious about what ages children can start to eat fruits. Babies can eat ripe pureed fruits without seeds or skins. We suggest letting them eat these when they are first being introduced to foods at around 6 months. Mangoes, pears, and peaches are good examples.

Toddlers, on the other hand, can start eating fruits with the skin on. This is a good idea because much of the fiber is found in the skin. Toddlers will still need most fruits cut up for them unless they are very ripe and soft. Above all, it is important to offer a variety of fruits to provide them with different nutrients.

Children require a lot of calories and nutrients in order to grow properly. Offering calorie-dense fruits can help them to reach their calorie goals. They will also be able to eat the recommended daily fruit intake without added sugars. Dates are a great option because they contain a good amount of calories, fiber, and micronutrients that are important for growth. Offering dates in place of sugary and processed foods can improve the health of children. It will also reinforce positive dietary patterns.

Dates as a Fruit for Kids

Dates are a great fruit option for kids. For one, they are calorie-dense. This will help children meet their calorie needs. In fact, a single date can contain as much as 67 calories. Dates can be eaten with other fruits to provide them with an extra fruit serving. This will help them reach their recommended daily intake while also providing fiber and important micronutrients.

Dates are also portable, so they can be taken on the go. They are very versatile and can be used in recipes from smoothies to savory dishes. We recommend introducing kids to dates at around 18 months old

Nutrition is extremely important in children. A proper diet will help them grow. This includes meeting their calorie goals and incorporating enough fruits into their diet. Fruits are a nutrient-dense food group. They provide fiber, vitamins, and minerals for the body. While requirements vary depending on age, most kids are currently not getting enough fruit into their diet. The types of fruit that children should eat change as they develop. We recommend feeding them pureed fruits as early as 6 months. 


Dates are a healthy and nutrient-dense snack. It is a great fruit to eat for children 18 months or older. They are easy to take on the go and can be a tasty snack throughout the day. They also provide children with not only calories but fiber and micronutrients! These can help support their growth. They can also be a tasty way to reduce processed dessert intake and increase fruit consumption!

Scientific Information

  • Micronutrient – compounds that are only required in minimal amounts which aid in the growth, development, and maintenance of the body.
  • Minerals – essential chemicals that are needed by the human body for maintaining skeleton structure, cellular functioning, and biochemical reactions.
  • Processed foods – any food that has been altered in some way during preparation.
  • Vitamins – are a group of organic compounds that are required for normal body function.
Written by:
Leah Goebel, RDN
Registered Dietitian



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