A new study shows that apples are kids' favorite fruit, supplying 20 percent of the fruit they eat every day. That's good news. Apples are packed with vitamin C, fiber, and antioxidants. But the next three top fruit sources are actually juices—orange and apple juices especially. That's worrisome, because juices have less fiber and more calories and sugar than whole fruits. And Consumer Reports tests have raised concerns about arsenic in apple and grape juice.

All together, fruit juice accounts for a third of the fruit servings children aged 2 to 19 eat, and 40 percent of the fruit servings consumed by children ages 2 to 5. That's according to a study in the journal Pediatrics based on a government survery of more than 3,100 children.

Encouraging kids to eat a variety of whole fruits means they get a healthy mix of key nutrients. For instance bananas, the second most popular whole fruit, are a good source of blood-pressure-controlling potassium, vitamin C, and vitamin B6, which helps the body produce neurotransmitters, such as serotonin, that help brain cells communicate and regulate mood. Berries are high in fiber and anthocyanins, antioxidants that may lower risk of heart disease, type 2 diabetes, and cancer and improve brain health in adults.

But we all know that some kids can be picky eaters, so we’ve come up with a few tips to help you help them to mix things up.

10 Ways to Get Kids to Eat More Fruit

  1. Involve kids in food shopping. At the store, let them pick their favorite fruits and new ones to try.
  2. Hit the farmers market or orchard. If you make picking out fruit an event, children may come to see fruit as a special treat.
  3. Serve new fruits with old favorites. Kids are more likely to try a new food when it’s accompanied by something they’re familiar with. Slice apples with pears, or mix bananas with berries.
  4. Make fruits appealing. Place them in attractive bowls or on pretty plates on the kitchen table. Slice a few different fruits and serve them on skewers for fruit kabobs. Cut the fruit rather than serve it whole, and add a low-fat dip or yogurt to switch it up.
  5. Blend them into smoothies. Combine the fruit with low-fat or fat-free milk or plain yogurt. Unlike juice smoothies, when you blend the whole fruit, you are still getting the fiber.
  6. Use them to top cereal or yogurt. Try bananas, peaches, strawberries, or blueberries, or add a variety to make it interesting. Add blueberries or bananas to pancakes instead of chocolate chips.
  7. Pack fruit in their lunch. Always add a piece of fruit or individual containers of fruit (without added sugar) to your child’s lunch and offer them as an after-school snack.
  8. Try it frozen. Grapes, bananas, berries freeze well, but you can also buy bags of frozen fruit. Frozen is just as nutritious as fresh. (Whole grapes and chunks of fruit can be a choking hazard for young children, so be sure to cut them into piece no larger than ½-inch.)
  9. Establish a fruit first rule. Before allowing kids to have candy, chips, or other less-than-healthy food for a snack, tell them they have to have some fruit first. Then if they still want the treat, serve them a small portion.
  10. Make fruit the main dessert. You can serve sliced fruit or a fruit salad, but you aren’t limited to that. Apples, pears, and peaches are delicious baked. Try topping a bowl of berries or slice bananas with a dollop of vanilla ice cream or drizzle with a little chocolate sauce.