It’s never hard to get kids to eat candy, but it can be a challenge to get them to eat the sweets that are actually good for them — fruits. Kids are much more likely to crave the fatty, sugary treats they see on TV than a handful of grapes or a bowl of sliced strawberries. But wise parents know that “an apple a day” isn’t just a slogan: Fruit is essential to kids’ health.

Most fruits are naturally low in fat, sodium and calories. They’re also cholesterol-free. Fruit also provides critical nutrients:

• Bananas, prunes, dried peaches and apricots, cantaloupe and honeydew melon are rich in potassium, which young bodies need for normal heart rhythm and strong muscles.
• Fruit provides fiber, which can help reduce cholesterol and lower the risk of heart disease. Fiber also helps with digestion and helps you feel full, with fewer calories.
• Many fruits provide vitamin C, which is critical to the growth and repair of body tissues. Vitamin C also helps heal cuts and keeps teeth and gums healthy.

So how do you get kids to opt for fruit over junk food? Keep these ideas in mind:

• What they see is often what they’ll do. Demonstrate good eating habits by eating a variety of fruits yourself. Your kids will probably do the same.
• Leave fruit in places where kids are likely to go when they crave a snack. Keep a bowl filled with a variety of fresh fruits in the kitchen or family room, or fill baggies with sliced fruit and store in the refrigerator.
• Make fruit smoothies with fruit juices or fresh fruit, ice cubes and yogurt. Fruits such as oranges, bananas, strawberries, blueberries, peaches and mangoes make great smoothies.
• Stock the refrigerator with 100% fruit juices. Kids especially love juice boxes with popular TV cartoon characters.
• Add fruits to the foods your kids already like. For instance, top their cereal with sliced bananas, strawberries or peaches, or add apple slices or raisins to their peanut butter sandwiches.
• Warm peanut butter in the microwave for about 30 seconds and serve it as a dip for apple slices or other fresh fruits
• Serve yogurt as a dip for fresh fruits
• Use puréed fruits in baked goods and desserts — for instance, make fruit breads using bananas, pears or apples