Are Fruit Snacks Really Fruit?

September 15, 2021 Children

Gummy fruit snacks are a parent’s dream: convenient, easy-to-carry, affordable, tasty and nutritious. The label claims a package is equal to a serving of fruit and even provides 100% of vitamin C, so it must be healthy, right? Think again, parents! Many fruit snacks are just sugary treats pretending to be a healthy snack!

Don’t confuse a fruit snack for an actual wholesome fruit; it doesn’t replace fruit in your child’s diet. The problem with many fruit snacks is that they have a lot of added sugar, contain artificial food color and are missing key vitamins and minerals. Unlike fruit snacks and roll ups, actual fruit provides fiber, vitamin A, C and other antioxidants that can’t be put in a package. While some fruit snacks may provide added vitamin C, they don’t have important minerals like calcium, potassium and magnesium, usually found in fresh fruit. For example, one medium orange provides about 62 calories, 15g of carbohydrates (from natural sugar), 3g of fiber, 70mg vitamin C, 237mg potassium and 52mg calcium.

A package of fruit gummies provides 80 calories, 19g of carbohydrate (mostly from added sugars), 66mg vitamin C, but no fiber, calcium or potassium.

Fruit snacks can claim “made from real fruit” because they do have fruit ingredients like juice concentrate and fruit puree — but they also contain added sugar from corn syrup and other sweeteners. However, whether it’s sugar from cane syrup, corn syrup or brown sugar, it’s still sugar. Research shows that eating too much added sugar increases the risk of obesity, type 2 diabetes and other diseases. Also, the extra sugar can make your child more likely to get cavities.

It’s important to read the label when buying a fruit snack. Common ingredients listed in popular fruit snacks include:

Juice from concentrate, corn syrup, sugar, maltodextrin, modified corn starch, gelatin, fruit puree, citric acid, lactic acid, ascorbic acid (vitamin C), aspartame, natural flavors, coconut oil, carnauba wax, vitamin A palmitate, alpha tocopherol, red 40, yellow 5 & blue 1.

Some studies suggest that artificial food colors could cause hyperactivity and increase cancer risk; however, more research is needed. The FDA has approved 9 food dyes; some countries in Europe now require a warning label on foods containing certain food dyes due to the possible behavior effects in children. The fact is, we still don’t know all the health effects of artificial food colors, so it’s best to help your kids stay away from them.

What to choose instead?

Even if your kid is not a big fan of fresh fruit, it’s never too late to start introducing other forms of fruit. Try offering frozen, canned or dried fruit or try fresh fruit in a smoothie. Don’t be surprised if your kid does not like a new fruit the first time; continue introducing it in different ways. Children might need to try a new food 10 times before they learn to like it.

If you want a better fruit snack that is still convenient, tasty and nutritious try the tips below:

  • Apple chips or dehydrated fruit snacks – Just like the real version of fruit, but they have taken the moisture out of the fruit, making the end product crunchy and great to carry. High in fiber and vitamins. Avoid fruit chips that are fried.
  • Frozen Blueberries or Grapes* – Perfect for a warm day. Freezing fruit gives it a different texture and feels like eating a dessert. It contains the same nutrition as fresh fruit, but is more fun to eat!
  • Dried Fruit* – (apricots, raisins, cranberries, blueberries) - Great on-the-go snack and even better if you mix them with nuts*. Provides a mix of nutrients like potassium, vitamin A, fiber and magnesium.

*Dried fruit and nuts can be a choking hazard for children.

  • Homemade sour fruit snacks – Try making your own version of fruit snacks. Homemade fruit snacks will usually have 3-4 ingredients: fruit, honey, lemon juice and gelatin - no artificial flavors. Check out these websites for great fruit snack ideas: www.simplebites.net, www.kidseatright.org or www.simplyrecipes.com
  • Fruit Kebabs/Fruit cut into fun shapes – Just like the real version of fruit, but they have taken the moisture out of the fruit, making the end product crunchy and great to carry. High in fiber and vitamins. Avoid fruit chips that are fried.Children are visual eaters. Make fruit appealing by cutting it into fun shapes or making a fruit kabob to spark their interest.

Packaged fruit snacks should be considered more like desserts, not a substitute for real fruit. If you do decide to give your child a fruit snack, then give it just once in a while as a treat and choose ones with natural coloring.

These are better choices of fruit snacks, which do not contain artificial colors or flavors:

  • Clif® Kid Z Fruit Rope and Clif® Kid Z Fruit + Veggie Rope
  • Mott’s® Medleys Fruit Flavored Snacks
  • Annie’s® Organic Fruit Snacks
  • That’s It® Fruit Bars
Side-Lying

Side-Lying Hold

  1. For the right breast, lie on your right side with your baby facing you.
  2. Pull your baby close. Your baby’s mouth should be level with your nipple.
  3. In this position, you can cradle your baby’s back with your left arm and support yourself with your right arm and/or pillows.
  4. Keep loose clothing and bedding away from your baby.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You want to rest while baby feeds
  • You are breastfeeding in the middle of the night
  • You and your baby are comfortable in this position
cross-cradle

Cross-Cradle Hold

  1. For the right breast, use your left arm to hold your baby’s head at your right breast and baby’s body toward your left side. A pillow across your lap can help support your left arm.
  2. Gently place your left hand behind your baby’s ears and neck, with your thumb and index finger behind each ear and your palm between baby’s shoulder blades. Turn your baby’s body toward yours so your tummies are touching.
  3. Hold your breast as if you are squeezing a sandwich. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  4. As your baby’s mouth opens, push gently with your left palm on baby’s head to help them latch on. Make sure you keep your fingers out of the way.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby is premature
  • Your baby has a weak suck
  • Your baby needs help to stay latched
  • Your baby needs extra head support
  • You and your baby are comfortable in this position
Football

Clutch or “Football” Hold

  1. For the right breast, hold your baby level, facing up, at your right side.
  2. Put your baby’s head near your right nipple and support their back and legs under your right arm.
  3. Hold the base of your baby’s head with your right palm. A pillow underneath your right arm can help support your baby’s weight.
  4. To protect your back, avoid leaning down to your baby. Bring baby to you instead.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You have large breasts
  • You have flat or inverted nipples
  • You have a strong milk let-down
  • You are breastfeeding twins
  • Your baby likes to feed in an upright position
  • Your baby has reflux
  • You and your baby are comfortable in this position
CRADLE hold

Cradle Hold

  1. For the right breast, cradle your baby with your right arm. Your baby will be on their left side across your lap, facing you at nipple level.
  2. Your baby’s head will rest on your right forearm with your baby’s back along your inner arm and palm.
  3. Turn your baby’s tummy toward your tummy. Your left hand is free to support your breast, if needed. Pillows can help support your arm and elbow.
  4. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby needs help latching on
  • You and your baby are comfortable in this position
laid-back

Laid-Back Hold

  1. Lean back on a pillow with your baby’s tummy touching yours and their head at breast level. Some moms find that sitting up nearly straight works well. Others prefer to lean back and lie almost flat.
  2. You can place your baby’s cheek near your breast, or you may want to use one hand to hold your breast near your baby. It’s up to you and what you think feels best.
  3. Your baby will naturally find your nipple, latch, and begin to suckle.

This hold is useful when:

  • Your baby is placed on your chest right after birth
  • You have a strong milk let-down
  • You have large breasts
  • You and your baby are comfortable in this position