1 Cup Serving Size
1 cup of fruit can come in the form of:
1 cup chopped or sliced pieces of any fruit (fresh, frozen, cooked or canned) like apples, bananas, cantaloupe, grapes, grapefruit, fruit cocktail, oranges, peaches, pears, pineapple, plums, strawberries, or watermelon1 cup of 100 percent fruit juice1/2 large apple1 small apple1 cup applesauce1 large banana32 seedless grapes1 large orange1 large peach2 canned peach halves3 medium plums2 large plums8 large strawberries1 1-inch thick wedge of watermelon1/2 cup dried fruit like raisins, prunes or apricots
Be Careful With Juice
The biggest problem most parents face when it comes to the fruit requirement is juice. Juices may be fortified with vitamin C, which is great, but they often come with added sugars, flavors, and they lack fiber, which is so important in a toddler’s diet. Toddlers need fiber to keep their bowel movements soft and easy to pass. It also keeps them going regularly and helps prevent constipation which can cause potty training to grind to an unpleasant halt. If you choose juice for your toddler, try to keep it to 1/2 cup (4 ounces) per day.
Canned Fruit
Another issue involves canned fruit. It’s often packed in sugar or corn syrup which can add unnecessary calories. Your toddler only needs about 1,000 calories each day and fruit is sweet enough without the adding sugars. Check the label and choose fruit that is packed in water, its own juice or other fruit juice with no sugar.
Watch for Choking Hazards
Be careful with fruits like grapes, raisins, and other dried fruits. These can pose a choking hazard and should be chopped up appropriately. If introducing fruit snacks like fruit leather or fruit chews, choose natural varieties with 100 percent fruit and few sugars and again, make sure that the pieces are small enough that your child will not choke. Fruit leathers and dried fruits can be chopped and soaked in warm water which makes them easier to chew and swallow. Add these to bread, oatmeal, yogurt, or pudding for a nice treat.
