Fruits
The Fruit Group includes all fruits and 100% fruit juice. Fruits in the fruit group can be fresh, frozen, canned or dried/dehydrated. Fruits contain many vitamins and minerals including folate, vitamin A, vitamin C, potassium and fiber. Recommendations from MyPlate suggest that at least 1/2 of the recommended amount of fruit eaten should come from whole fruit, instead of 100% fruit juice.
Benefits of Fruit
There are many benefits of eating fruit including a reduced risk of diet-related chronic diseases.
Benefits of Eating Fruits:
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Most fruits are low in fat, sodium and calories
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Fruits are high in potassium, vitamin C, and folate
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Whole or cut-up fruits are good sources of dietary fiber which is important for digestion. Fruit juices have litter or no fiber.
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Eating foods like fruits instead of higher calorie foods may help lower overall calorie intake
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Eating a diet high in fruit and vegetables as part of an overall healthy diet may protect against certain types of cancer
How much fruit should I eat each day?
How much fruit you eat depends on your age, sex, height, weight and physical activity.
What counts as a cup of fruit?
In general a serving or a cup of fruit includes:
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1 cup of fruit
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1/2 cup of dried fruit
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1 cup of 100% fruit juice
Did You Know?
Strawberries aren't really berries but bananas are?!
Daily Fruit Recommendations
Children
2-3 years
1 to 1.5 cups
4-8 years
1 to 2 cups
Girls
9-13 years
1.5 to 2 cups
14-18 years
1.5 to 2 cups
Boys
9-13 years
1.5 to 2 cups
14-18 years
2 to 2.5 cups
Women
19-30 years
1.5 to 2 cups
31-59 years
1.5 to 2 cups
60+ years
1.5 to 2 cups
Men
19-30 years
2 to 2.5 cups
31-59 years
2 to 2.5 cups
60+ years
2 cups
Simple Ideas to Add Fruits to Your Diet
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Add berries to your cereal, oatmeal or yogurt
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Make a fruit smoothie
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Use an apple, banana or dried fruit mix for an on-the-go snack
Remember: Canned and frozen fruits also count towards your servings of fruits and provide similar nutrient benefits as fresh fruits!