An easy guide to fruit for toddlers

Dr Christa Swanepoel, a paediatrician in Sandton, shares her advice on what the healthiest fruits are, as well as how much is too much. 

How much sugar is in fruit?

Before we can know how much fruit is ok for a little one, it is important to understand how much sugar they contain and what other nutritional benefits fruits provide. “All fruits contain natural sugars. This varies highly, especially so if you compare whole pieces fruits to each other. The gold standard and universal way to compare fruit sugars is per 100 grams of a specific fruit,” explains Dr Swanepoel. 

She notes that the following fruits have some of the higher natural sugar contents per 100g:
• Grapes (16g/100g)
• Litchis (15g/100g)
• Mangos (14g/100g)
• Cherries (13g/100g)
• Bananas (12g/100g)

These fruits have some of the lower sugar contents, says Dr Swanepoel:
• Avocados (0.9g/100g)
• Raspberries (4.4g/100g) 
• Strawberries (5.8g/100g)
• Blueberries (7.3g/100g)
• Blackberries (8.1g/100g)
• Nectarines (8.5g/100g)

How much fruit is enough?

When comparing the sugar content in various fruits, it is also important to look at your toddler’s portion size. “Although some fruits may be higher in sugar than others, they are all rich in essential vitamins, micronutrients, fibre and antioxidants, which are essential building blocks for a healthy gut biome, and are important for healthy growth and development,” says Dr Swanepoel. 

She adds that the general consensus is that a toddler between one and four years of age should consume one to two servings of fruit and/or vegetables with each meal, and to also offer some fruit at snack times. “Special accommodations have to be made for children that have been diagnosed with diabetes,” she emphasises, and these should be discussed with your child’s paediatrician. 

Dr Swanepoel shares examples of serving size portions of popular fruits for a toddler:

Apple: ¼ to ½ of a medium apple
Banana: ¼ to 1 medium banana
Grapes (always cut in quarters to prevent choking): 3-10 grapes
Berries: 3-10 berries
Mixed fruit: ½ cup

Is fruit juice healthy for toddlers?

“I am of the opinion that it is always better to eat your calories, rather than drink them. Fruit juices are very concentrated and I do not advise any juice for children under the age of two years of age,” says Dr Swanepoel. She explains that all the fruit’s fibre and pulp have been removed from most commercially available fruit juices and the fibre in whole foods is what stabilises the blood sugar. 

“Consuming large amounts of juice can, therefore, give rise to spikes in blood glucose levels. Encourage your babies, from a young age, to drink water as their beverage of choice – the benefits are endless and it is a far better option.”

Does fruit affect a toddler's sleep?

There are two topics that almost always come up when toddler parents are in a conversation: their little one’s sleep patterns and eating habits. So, it is normal to question whether the sugar in fruits can affect their sleep, especially if your little one has a pre-bedtime snacking habit.

“What we do not want to encourage is your little one having an energy burst just before bedtime,” says Dr Swanepoel. “Luckily the sugars (fructose) in natural fruit are digested and absorbed into the bloodstream at a slower rate and therefore do not seem to influence the blood glucose levels like sweets or sweet baked goodies might do. There is no harm in giving a small portion of fruit as part of their dinner or as an after-dinner snack.”

IMAGE CREDIT: 123rf.com