A Nutritionist Ranked the Best Fruit For Your Kids — Plus What to Skip

"Although sugar content does vary between types of fresh fruit, more attention should be paid to serving sizes and processing, rather than worrying about which fruit contains the least sugar," noted Kubala. That said, here's her list of fruit low in sugar:

• Raspberries
• Blackberries
• Kiwi
• Grapefruit
• Papaya
• Watermelon

Because fruit is so delicious, it's very easy for everyone to overindulge. Fruits high in sugar include:

• Cherries
• Mangoes
• Bananas
• Grapes
• Figs

"Although fresh fruit is a perfect, healthy snack for children and adults, attention should be paid to portions sizes and the total amount of fruit being consumed throughout the day," added Kubala. Since bananas and grapes (halved, of course) are toddler favourites, it's important to keep moderation in mind.

Dried and canned fruit is another story. "Dried fruits are condensed, which means they contain more sugar per serving than fresh fruit," shared Kubala. "Similarly, canned fruits in heavy syrup are loaded with sugar."

The emphasis on these options here is moderation as well. "Dried fruit can make a perfectly healthy snack for children. I always tell parents to dole out a portion of their kid's favourite dried fruit and mix it with a serving of nuts or seeds for a boost of healthy fat and protein," suggested Kubala. Mixing dried fruit with a source of healthy fat or protein like pumpkin seeds can even help regulate blood sugar.

Juice and smoothies should be approached with a little more apprehension because they are packed with sugar and lack the fibre that fresh fruit contains. Fibre is important because it can help prevent blood sugar spikes. "[Juice and smoothies] should be used as an occasional treat, but should not be consumed on a daily basis, even if the juice is 100 percent fruit," noted Kubala.