Fill Up on Fruits

Photo of Champion mom and Champion dad picnicking in park with daughter


  • Keep a bowl of whole fruit on the table or counter or in the refrigerator.
  • While shopping, let children pick out a new fruit to try later at home. 
  • Buy fresh fruits in season when they may be less expensive and at their peak flavor.
  • Buy fruits that are dried, frozen, and canned (in water or 100% juice) as well as fresh, so that you always have a supply on hand.
  • Try packages of pre-cut fruit for a healthy snack in seconds. Remember to check that there are no added sugars.
  • Look for and choose fruit options, such as sliced apples, mixed fruit cup, or 100% fruit juice in fast food restaurants.


Fruit is delicious at any time of the day. Here are some quick tips to add fruit to breakfast, lunch, dinner, and snacks. You can also check out our recipes for more yummy ideas.

Photo of cereal with berries and low fat milk


  • Top your cereal with fruit. Kids love a smiley face with sliced bananas for eyes, raisins for a nose, and an orange slice for a mouth.
  • Add blueberries to pancakes. 
  • Drink 100% orange or grapefruit juice. 
  • Mix fresh fruit with plain fat free or low fat yogurt. Or make a smoothie by blending fresh or frozen fruit with ice or yogurt. 
Girl drinking 100% juice box


  • Pack a tangerine, banana, apple, or grapes to eat at lunch or during the day.
  • Choose fruits from the salad bar. 
  • Individual containers of fruits like peaches or applesauce are easy and convenient. Remember to check that there are no added sugars.
  • Look for easy recipes that include fruit – like this tuna salad with apples.
  • Pack a juice box (100% juice) in children’s lunches instead of soda or other sugar-sweetened beverages.
Photo of Healthy vegetable stir fry


  • Try meat dishes that have fruit in them, such as chicken with apricots or mangoes. Our Mango Chicken Stir-Fry is a crowd pleaser.  
  • Add crushed pineapple to coleslaw, or include orange sections or grapes in a tossed salad. 
  • Add fruit like pineapple or peaches to kabobs as part of a barbecue meal.
  • For dessert, have baked apples, pears, or a fruit salad. Or if you love to bake, try unsweetened applesauce as a lower calorie substitute for some of the oil when baking cakes.
Photo of dried bananas


  • Cut-up fruit makes a great snack. Cut them yourself, or buy packages of pre-cut fruits like pineapples or melons. Or, try whole fresh berries or grapes. 
  • Dried fruits are also a delicious snack. They are easy to carry and store well. Because they are dried, ¼ cup is equivalent to ½ cup of other fruits. 
  • Keep a package of dried fruit in your desk or bag. Some good ones to try are apricots, apples, pineapple, and bananas.
  • Spread peanut butter on apple slices or top plain fat free or low fat yogurt with berries or slices of kiwi fruit. 

How Much?

How much fruit do you need to eat every day? That depends! Check the chart for recommended daily amounts.

Daily Fruit Chart Daily Recommendation*
Category Age Amount
Children 2-3 years old
4-8 years old
1 cup
1 to 1/2 cups
Girls 9-13 years old
14-18 years old
1 1/2 cups
1 1/2 cups
Boys 9-13 years old
14-18 years old
1 1/2 cups
2 cups
Women 19-30 years old
31-50 years old
51+ years old
2 cups
1 1/2 cups
1 1/2 cups
Men 19-30 years old
31-50 years old
51+ years old
2 cups
2 cups
2 cups