Food and Nutrition

10 ways to make your child eat more fruits

Puja Sharma Vasisht
1 to 3 years

Created by Puja Sharma Vasisht
Updated on Jun 14, 2017

10 ways to make your child eat more fruits

Fruits offer a wide range of nutrients including vitamins, mineral, fiber and antioxidants. But more often than not, children are found saying no to fruits frequently. What to do? We bring to you these simple tips that will help increase fruit intake in their daily diet.
1)  Keep fruits available: Nothing can beat the wholesomeness of a fruit eaten as is. Best way to ensure this is if we keep fruits in a bowl/platter visible and accessible to your little one. So if they feel hungry in between meals next time, they can grab one fruit or ask for one from you. Keep a variety to entice the child. For eg: in a platter place an orange, a banana, an apple, a pear and maybe some more such as a whole papaya etc. This will make it attractive to the child and he can pick and choose.
2)  Present innovatively: Sometimes presentation makes all the difference. Roll out small balls of different coloured fruits with the help of ice cream scooper. Fill a bowl with these balls and offer them at snack times to your little ones. Suggested fruits are fleshy ones like papaya, mango, watermelon, cantaloupe etc. 
3)  Set fruit rules in the house: Breakfast is the ideal time to have a fruit. This is the time when after a long fast of 8 hours, the body is raring to absorb some nutrition and what better than fruit nutrition? Make it a rule that during breakfast, each plate must have a fruit or a piece of fruit in it, including yours. Or include fruit in breakfast menu. Chopped/cooked fruits (apple, strawberries, banana, cherries, blue berries) can be added to porridges like oats, dalia or any ready to eat breakfast cereal. One can make a pancake and add chopped fruit to it and roll it. Children would like this fruity variation in the mornings.
4) Sneak in fruits: Smoothies of different fruits along with yogurt/milk/soymilk and nuts can be made for breakfast times or evenings. Fruits like banana, strawberries, blue berries, kiwis, peaches, mango or any fruit your little one prefers can be used.
5) Use fruit for cooking: Fruits can also be made part of our daily cooked meals. You can add these to pizza toppings or to their favourite pasta along with veggies. You can use fruits like pineapple, cherries, kiwis, peaches, papaya etc. These fruits or any fruit can also be added to sandwiches or kathi rolls. 
6) Give a fruity treat: If your child refuses to take fresh fruit juice/ eat one whole, you can freeze the juice of fruit in ice trays. Put these to flavor their water. Alternatively, crush the ice and make an ice candy/lolly and pour freshly squeezed fruit juice to flavor and colour it. Citrus fruits like sweet limes, lemons, oranges or grapefruits can be used for this. 

7) Fruity desserts: If your little one has sweet tooth, then make fruit based desserts like cakes (apple, pine apple, banana, blueberries, strawberries), custards (any seasonal fruit), tarts (kiwi, cherries, pineapple, apple, grapes), real fruit based ice cream/ kulfi made at home (mango, strawberries, litchi, pineapple, blueberries, the list is endless) or kheer (apple, pineapple, sapota,, peaches, pears  and of course dried fruits like dates, figs, raisins etc.)

8) For parties: If you are planning a birthday or dinner party and your dilemma is how to put fruits in menu, you can “barbecue” them along with other regulars. Fruits which can be barbequed are apples, pears, peaches, pineapples, papaya, mangoes, bananas etc. For snacks you may use fruit based dip like apple, mango, blue berries, pineapple, peaches, strawberries can be added to hung curd or salsa.

9)  Fruit in the family: Make fruit a family affair and not just for the child. Remember children learn by example and you are their best role model. So instead of gorging on namkeen and matthis for snack, pull out a fruit and eat it whole. When your child will observe you doing this, chances of him trying one for himself become higher.

10) Start early: Most experts believe that the food habits you give your child in the first two years stay with him for life. So, start early. Introduce your child to fruits as weaning foods and when he starts on solids and semi solids. Carry whole fruits such as banana or oranges when travelling, going to mall, park etc with the child, instead of biscuits or bread. This will make the child dependant on fruits for hunger. Include a small piece when you can: add pomegranate to his curd in lunch, a piece of mango as a dessert after dinner etc. Be consistent and persistent.

But remember most importantly, the initiative and responsibility has to come from you to encourage your child to eat and accept fruits. Be a role model and eat healthy yourself to kick start the child on the right track.

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| Jul 28, 2018

vry nice i will try it

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| Jun 12, 2018

thank u so much Sir.

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| Jun 12, 2018

thank u so much Sir.

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| May 28, 2018

thanks a lot. let me give a try

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| Feb 19, 2018

I will definitely try

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| Feb 19, 2018

I will definitely try

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| Feb 08, 2018

thanq so much i will surely try

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| Feb 08, 2018

thanq so much i will surely try

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| Jan 31, 2018

Tq I wl try

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| Jan 31, 2018

Tq I wl try

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| Dec 27, 2017

thank u I'll try

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| Dec 27, 2017

thank u I'll try

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| Dec 27, 2017

thank u I'll try

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| Dec 27, 2017

thank u I'll try

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| Dec 27, 2017

thank u I'll try

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| Dec 27, 2017

thank u I'll try

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| Dec 15, 2017

Thank you

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| Dec 13, 2017

thank you

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| Nov 25, 2017

Thankss alot...

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| Nov 19, 2017

thanks mam. i will try.

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| Nov 19, 2017

thanks mam. i will try.

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| Nov 19, 2017

thanks mam. i will try.

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| Oct 16, 2017

thanks a lot. I will try

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| Sep 05, 2017

thank u

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| Jul 21, 2017

my baby not eat any fruit

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| Jul 19, 2017

hmm... nice.. il start this technique :-)

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| Jul 06, 2017

my baby dsent interested fruit....

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| Jul 05, 2017

Thank u

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| Jul 05, 2017

Thank u

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| Jun 29, 2017

Thanks really helpful

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| Jun 25, 2017

hi. how can I introduce fruit s to my baby.. he doesn't show interest to have fruits/fruit juice..

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| Jun 22, 2017

Thq...

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| Jun 17, 2017

thank you

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| Jun 15, 2017

thank u

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| Jun 15, 2017

very useful information.. thank you

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| Jun 15, 2017

good

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| Jun 14, 2017

good information,i will try this 4 my kids.

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| Jun 14, 2017

Hi my child is of 3yr 6m suggest me some good powder to be added in the milk like pediasure or bournvita kind right now I'm giving her Laktrum to boost her immunity

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| Jun 14, 2017

thank you

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| Jun 14, 2017

really nice article.. wanna gonna try this...

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| Jun 14, 2017

very useful information. will try definitely to my baby

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| Jun 14, 2017

My Lil one 1. 9years vomits if I give any fruit separately. That's y I smash to make a puree or mix with his food so that he won't get to know... How to make him eat whole fruit or make it chew is a big problem to me..

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| Jun 14, 2017

Is it okay if my toddler eats Cytrus fruits like Lichi etc on empty stomach?

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| Jun 14, 2017

thanku very much I'll definitely try

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| Jun 14, 2017

very effective ways to include fruits in diet . Thank you.

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| Jun 13, 2017

Good information. ..will try in such way. ..

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| May 23, 2017

Thanks u so much. I'll try and i hope it's work.

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| May 23, 2017

thank u so much ..

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| May 10, 2017

Useful tips

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| Apr 25, 2017

Thank u so much... I'll try these tips...

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| Apr 06, 2017

thanks a lot I will surely apply this in regular basis

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| Feb 15, 2017

thanks for such good advise. I'llalso try with my little son.

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| Feb 12, 2017

my son likes banana n Apple ...but he doesn't like other fruit... thank u for sharing such nice tips... so that I can add more options to him in different way... thank u so much...

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| Feb 12, 2017

very useful tips...

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| Feb 06, 2017

thank u for Ur wonderful tips ...hope it works

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| Sep 27, 2016

It was very useful to read this blog n looking forward for another nutritional tips n tricks. . thank uu

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| Sep 09, 2016

Really thanks for these tips. Didnt know first 2 yrs of a child are such crucial to develop healthy habits... will look fwd to it.

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| Sep 08, 2016

thanx for healthy n useful tips....

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| Sep 08, 2016

useful tips

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| Sep 08, 2016

thanx for sharing valuable information

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| Sep 08, 2016

Good to know this... thanks

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| Sep 07, 2016

thank you

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| Sep 07, 2016

good tips thanks

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| Aug 20, 2016

thank u

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| Aug 05, 2016

thank u

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| Jul 24, 2016

Thanq...

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| Jul 22, 2016

thanku for tips

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| Jul 18, 2016

thank you

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| Jul 16, 2016

Thanx

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| Jun 29, 2016

Thanks. i will try

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| Jun 21, 2016

Hi.... my son is 2 year sold. He is doing thumbsucking while sleeping. Cn I remove his habit of sucking ?

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| Apr 07, 2016

Hi my child is 3yr old.... she doesnt eat any new fruit she doesnt know abt... actually she dont eat any food new to her.... how to introduce new foods to her..... ?

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| Nov 09, 2015

My 2. 6 yr old daughter eats only banana and she is very picky eater. She is lazy to chew. Please suggest some ideas..

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| Nov 03, 2015

@Nusrat,Hi, you may give apples grated or stewed or in a juice form. You can also make apple kheer.

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| Nov 03, 2015

@Ekta, Hi nutritionally none of the foods can give cold or cough. They are rather good source of vitamin C which helps boost immunity. You change the form of fruits, if you want.

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| Oct 31, 2015

My daughter is 1. 8 yrs old... she doesn't like to have apple as it is little difficult to chew for small babies... how can I introduce apple in her diet?

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| Oct 30, 2015

Kids love fruit..... but this post helful how to change the way of giving fruits.. thanks

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| Oct 28, 2015

thanks Puja... also both my kids are prone to getting cough n cold very frequently... what fruits should I avoid and also which fruits are best recommended to boost immunity. ?

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| Oct 28, 2015

@Ekta,none of the fruits can cause acidity.

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| Oct 27, 2015

my kids don't really give me any trouble when it comes to eating fruits. but I was once told fruits (banana) on an empty stomach might cause acidity. is this true???

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