The No. 1 fruit a dietitian recommends to give your child

In the wide and colorful world of fruit, it’s nearly impossible to make a wrong choice, though any parent knows a child might beg to differ. One day it’s strawberries or bust, and the next, grapes are suddenly “too squishy.” But whether it’s peeled, sliced, frozen or tossed straight from the fridge into a bowl, fruit remains one of the most nutritious kid-friendly food groups out there.

Blueberries are a fiber-filled, antioxidant-rich powerhouse that’s perfect for little hands. Oranges pack in hydration and a generous dose of vitamin C. Yet, among these wholesome choices, one fruit stands out as the clear winner.

Enter the humble banana.

Reliable, portable, it’s a no-prep snack, and a favorite of Natalie Rizzo, a registered dietitian and nutrition editor at TODAY.com.

“Bananas tend to get a bad reputation because they’re starchy and naturally sweet, but that sweetness comes from natural sugar,” Rizzo explains. “They’re actually a great source of potassium, which supports heart health, they’re loaded with vitamin B6, and they also contain prebiotic fiber, which is important for gut health.”

Rizzo notes that gut health might not be the first thing on a parent’s mind when packing a lunchbox, but it plays a surprisingly important role in a child’s overall well-being. A healthy gut supports digestion, boosts the immune system, and even influences mood and energy levels, she says.

One medium banana has 27 grams of carbohydrates, 105 calories and 422 milligrams potassium, which is 18% of your child’s recommended daily intake. An added bonus, they’re affordable and easy to find year round. At Trader Joe’s, an organic banana costs 29 cents, while a conventional banana is priced at 23 cents.

Best of all, getting your child to eat a banana usually isn’t a battle, it’s one of the few healthy foods that rarely sparks a protest.

As Rizzo says, “It’s hard to find a kid who won’t eat a banana.”

To make it a more filling snack, Rizzo suggests pairing a banana with a source of protein or a healthy fat, such as Greek yogurt or a nut or seed butter. Bananas also work well as a topping for oatmeal or blended into a smoothie.

This story first appeared on TODAY.com. More from TODAY: