Welcome to the Fortified Family! I’m Katie Ferraro, Registered Dietitian Nutritionist and mom of 7 and I specialize in baby-led weaning. I’m passionate about feeding strong families and making food fun.

7 Fun Facts About SunGold Kiwifruit

7 Fun Facts About SunGold Kiwifruit

Disclaimer: This is a sponsored post. Although the thoughts and sentiments contained in the post are my own, I received complementary product and financial compensation from the sponsor of the post as well as the broadcast segment embedded in the post.

As a mom to 5 small kids and a dietitian working in the family feeding space, I get a TON of comments from readers and followers about fruit. They usually sound something like this:

  • I heard fruit has too much sugar...
  • My kid will only eat [insert: apples, bananas, or oranges]...
  • I don't want my kids to eat fruit because then they won't eat vegetables...

The Real Freakin' Truth About Fruit!

So here's the deal: fruit is a WONDERFUL source of many important nutrients that kids need. Sure, fruit is on the sweet-side, but fruit comes by its sweetness naturally, and that sweet taste is accompanied by fiber and other vitamins and minerals that benefit children.

On top of that, there's no data to support the notion that offering your children fruit will "cause" them not to like vegetables. And when it comes to variety, the greater the number of foods you can expose your child to - including fruits - the less likely he or she is to become a picky eater.

Problem is, most kids don't enough fruit. According to the Centers for Disease Control data, 60% of kids still are not meeting the recommended amount of fruit per day.


How Much Fruit Should My Kid Eat?

So if kids aren't getting enough fruit...how much should they aim for? The US Department of Agriculture's ChooseMyPlate.gov patterns recommends the following daily fruit intakes for kids:

  • 1 cup of fruit per day for 2-3 year olds
  • 1-1 1/2 cups of fruit per day for 4-8 year olds
  • 1 1/2 cups of fruit per day for 9-13 year olds

(For information about how much fruit is actually "a cup" - check out the Cup of Fruit table here.)


Step Up Your Fruit Game with SunGold Kiwifruit

One way to expand your child's palate is to introduce as many different types of foods early on. So many families I work with have apples, oranges and bananas down...but beyond that, when it comes to fruit, they are totally dumbfounded.

Since starting my quadruplet kiddos on solid foods, one of our family's favorite fruits has been kiwifruit. In fact, kiwi is one of the 100 first foods I recommend you introduce before your baby turns one.

(Don't worry about Dillon...he always cries when he finds out he has to share his fruit!)

(Don't worry about Dillon...he always cries when he finds out he has to share his fruit!)

Now, you're probably familiar with green kiwifruit - also called kiwi - that hail from New Zealand. But I was curious when I saw Zespri SunGold Kiwifruit turn up in my local store earlier this summer. I'd heard nutrition friends talk about this new, non-GMO version of kiwifruit, but didn't know much else.

What I have learned since is that SunGold Kiwifruit are botanically similar to green kiwifruit, but different because they have a bright yellow flesh with smooth, hairless skin. Their flavor is really unique...its' kind of like a cross between a mango and a strawberry. In my mind, they taste EXACTLY like summer!

We've been enjoying a TON of SunGold Kiwifruit in our household lately, so I wanted to share 7 Fun Facts about Zespri SunGold Kiwifruit that I think are going to make you a fast fan of this versatile fruit!


1. They Have Three Times as Much Vitamin C as an Orange

One serving of SunGold Kiwifruit is 2 pieces of fruit. In this amount you get triple the amount of vitamin C as you would in a medium-sized orange. Vitamin C is KEY for babies and kids, since it promotes absorption of that all-important mineral iron.


2. You Can Eat the SunGold Kiwifruit Skin!

Yes, you can eat the skin of the SunGold Kiwifruit. This blew my mind! Because SunGold Kiwifruit have smooth, hairless skin, they're perfectly fine to eat. Plus eating the skin adds a little bump of fiber. My kids have been known to dig right into the whole fruit, skin and all...and apparently that's perfectly fine!


3. SunGold Kiwifruit Coconut Popsicles are Amazing!

Sure, you can serve SunGold kiwifruit straight up out of the skin, but we recently made the Zespri SunGold Kiwifruit Coconut Popsicle recipe and my kids absolutely devoured them. First of all, this recipe is so incredibly easy...but on top of that, the super tropical taste from real fruit made for a superb summertime sweet treat.


4. Slice SunGold Kiwi for a Fresh Fruit Snack on the Go

Your kids' stomachs are smaller than yours. Since they can't meet all of their nutrition needs from 3 square meals a day alone, you've got to think hard about what snacks to serve. I love slicing up SunGold Kiwifruit and throwing them in a bag or snack container for mid-meal snacks that everyone can easily share (...or fight over :)


5. They Contain as Much Potassium as a Banana

Potassium is kind of having its day as a super nutrient. There's evidence to suggest that increasing this important mineral from food sources can help control blood pressure later in life. As an electrolyte, potassium also plays a crucial role in conducting nerve messages throughout your body. One of the cool things about SunGold Kiwifruit is that in a 2-piece of fruit serving, there's as much potassium as you get in a medium-sized banana.


6. They're iN STORES Summer Through Fall

I always encourage my families to buy produce when it's in peak season. Vegetables and fruits not only tastes best then, but you're bound to get the best deals at your local grocer if you buy what's in season now. Zespri SunGold Kiwis are in peak season and can be found at your local stores in N. America from summer through fall. If you want to check out where you can buy Zespri SunGold Kiwifruit in your region, see their store locator here.


7. All You Need is a Spoon to Dig In!

One of the easiest ways to enjoy a SunGold Kiwifruit is to cut it in half and scoop out the bright yellow flesh. Don't forget you can eat the skins too, but for your earlier eaters you'll probably want to dig out the fruit part first and leave the skins on for when they get a little older.

If you want to check out more info about Zespri SunGold Kiwifruit, here are two recent TV segments I did sharing some of my favorite summer snacks and healthy swaps, including these delicious SunGold Kiwifruit!

Thank you to Zespri SunGold Kiwifruit for sponsoring this post. To learn more about SunGold Kiwifruit please visit www.zesprikiwi.com.

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