– Fruit Group
The red part of MyPyramid informs you about Fruits.
Image: U.S. Department of Agriculture
MyPyramid recommends that you eat 2 cups of fruits everyday (as well as 2 1/2 cups of vegetables everyday). You should also eat a variety of fruits. The amount you need depends on your age, sex and level of physical activity.
What’s a part of the fruit group?
Any fruit or 100% fruit juice is a part of the fruit group. You can choose fresh, frozen, dried or canned fruit, but you should go easy on the fruit juice.
Examples:
- apples, apricots, avocado, bananas,
- berries (strawberries, blue berries, raspberries, cherries)
- grape fruit, grapes, kiwi fruits, lemons, limes, mangoes
- melons (cantaloupe, honeydew, watermelon)
- mixed fruits (fruit cocktail)
- nectarines, oranges, peaches, pears, papaya, pineapple, plums, prunes, raisins, tangerines
- 100% fruit juice (apple, grape, grape fruit, orange)
What counts as a cup of fruit?
A cup of fruit would be:
- 1 cup from the fruit group = 1 cup of fruit or
- 1 cup from the fruit group = 1 cup of 100% fruit juice or
- 1 cup from the fruit group = ½ cup of dried fruit
The daily recommendation is to consume up to 2 cups of fruits every day. However, your fruit intake will depend on your age, sex and physical activity. A list of daily recommendations for different age groups can be found at the bottom of the page.
Tips on how to eat more fruit
Keep a bowl of fruit on your kitchen table, on a table in your living room or on your desk at work. A bowl of fruit makes a lovely decoration. You will be tempted to eat more fruit just by looking at the tasty and colorful colors. You can always buy season fresh fruits as they tend to be less expensive. Make sure to stack up on dried, frozen and canned fruits.
Health benefits
Fruit provides you with vital nutrients such as dietary fiber, potassium, vitamin C, and folate (folic acid). By eating fruit you will gain many health benefits, such as reducing the risk of certain chronic diseases.
MyPyramid Recommendations
MyPyramid recommends that adults should eat up to 2 cups of fruit everyday. You should eat a variety of fruits since they differ in nutrient content. Your fruit should be whole or cut-up rather than juice, in order to get the healthy fiber. Canned fruit should be in 100% fruit juice or water, rather than syrup.
MyPyramid Print Materials
- What’s in the Fruit Group?
- Recommended daily amounts – for children, girls, boys, women and men.
- What count as a Cup of Fruits?
- Health Benefits and Nutrients
- Tips to help you eat Fruits
Click here and learn more about the MyPyramid.
Source: U.S. Department of Agriculture, MyPyramid