Top 20 Fruits and Veggies for Growing Kids


Ensuring that children receive the proper nutrition is vital for their growth and development. Fruits and vegetables are packed with essential vitamins, minerals, and antioxidants that support everything from brain function to strong bones. Here’s a list of the top 20 fruits and veggies that every growing kid should have on their plate.

Top 20 Fruits and Veggies for Growing Kids

Why Fruits and Veggies Matter

Fruits and vegetables are critical components of a balanced diet. They provide fiber, which aids digestion, and a wide range of nutrients that help boost the immune system, improve skin health, and enhance overall well-being. Encouraging children to eat a variety of fruits and veggies can establish healthy eating habits that last a lifetime.

Top 10 Fruits for Kids

1. Apples

Apples are rich in fiber and vitamin C. They make an excellent snack that can be eaten whole, sliced, or dipped in nut butter.

2. Bananas

Bananas are packed with potassium, which is essential for muscle function and energy. They’re great on their own or added to smoothies and cereals.

3. Berries

Strawberries, blueberries, raspberries, and blackberries are high in antioxidants, vitamins, and fiber. They’re perfect for topping yogurt, oatmeal, or as a refreshing snack.

4. Oranges

Oranges are a fantastic source of vitamin C, which helps with immune function. They can be eaten fresh, juiced, or added to salads.

5. Grapes

Grapes provide vitamins C and K. They’re easy to pack in lunches and can be frozen for a cool treat.

6. Kiwis

Kiwis are rich in vitamin C, vitamin K, and fiber. The bright green color and sweet-tart flavor make them appealing to kids.

7. Watermelon

Watermelon is hydrating and contains vitamins A and C. Its high water content makes it a refreshing summer snack.

8. Pineapple

Pineapple is rich in vitamin C and bromelain, an enzyme that aids digestion. It can be eaten fresh, grilled, or added to smoothies.

9. Mango

Mangoes are packed with vitamins A and C. They can be eaten fresh, dried, or blended into a tropical smoothie.

10. Peaches

Peaches provide vitamins A and C and are great fresh, canned, or added to desserts and smoothies.

Top 10 Vegetables for Kids

1. Carrots

Carrots are high in beta-carotene, which converts to vitamin A, essential for good vision. They can be eaten raw, cooked, or blended into soups and smoothies.

2. Broccoli

Broccoli is packed with vitamins C and K, fiber, and antioxidants. It can be steamed, roasted, or added to casseroles.

3. Spinach

Spinach is a nutrient powerhouse with vitamins A, C, K, and iron. It’s great in salads, smoothies, and cooked dishes.

4. Sweet Potatoes

Sweet potatoes are rich in beta-carotene, vitamins C and B6, and fiber. They can be baked, mashed, or made into fries.

5. Peas

Peas are a good source of vitamins A, C, and K, and protein. They’re perfect in soups, stews, or as a side dish.

6. Bell Peppers

Bell peppers are loaded with vitamins A and C. They can be eaten raw, grilled, or added to a variety of dishes.

7. Tomatoes

Tomatoes provide vitamins C and K, potassium, and lycopene, an antioxidant. They’re versatile in salads, sauces, and sandwiches.

8. Cucumbers

Cucumbers are hydrating and contain vitamins K and C. They’re great in salads, sandwiches, or as a refreshing snack.

9. Cauliflower

Cauliflower is rich in vitamins C and K, and fiber. It can be roasted, steamed, or mashed as a low-carb alternative to potatoes.

10. Green Beans

Green beans are a good source of vitamins A, C, and K, and fiber. They can be steamed, sautéed, or added to casseroles.

Tips for Encouraging Kids to Eat More Fruits and Veggies

  1. Make it Fun: Create colorful plates and fun shapes with fruits and vegetables. Use cookie cutters to make fun shapes that kids will love.
  2. Get Them Involved: Let your kids help with grocery shopping and meal prep. They’re more likely to try foods they’ve picked out or helped prepare.
  3. Lead by Example: Children are more likely to eat fruits and vegetables if they see their parents enjoying them too. Make it a family habit to eat healthy together.
  4. Offer Choices: Provide a variety of fruits and vegetables and let your kids choose which ones they want to eat. This gives them a sense of control and makes them more willing to try new foods.


Incorporating a variety of fruits and vegetables into your child’s diet is essential for their growth and development. By offering these nutrient-rich foods in fun and engaging ways, you can help establish healthy eating habits that will benefit them for a lifetime.


1. How can I get my picky eater to try new vegetables?

  • Start with small portions and mix them into favorite dishes. Gradually increase the amount as they become more accustomed to the taste.

2. Are fresh fruits and vegetables better than frozen or canned?

  • While fresh is often best, frozen and canned options can also be nutritious. Just be sure to choose those without added sugars or salts.

3. How many servings of fruits and vegetables should my child have each day?

  • Aim for at least five servings a day, including a variety of colors and types to ensure a range of nutrients.

4. What if my child has allergies to certain fruits or vegetables?

  • Consult with a healthcare provider to identify safe alternatives that provide similar nutritional benefits.

5. Can smoothies count as a serving of fruits and vegetables?

  • Yes, smoothies can be a great way to incorporate multiple servings of fruits and vegetables. Just be mindful of added sugars.