Fruits

Why are fruits important?

Fruits and fruit juices provide important amounts of vitamins A and C and potassium. They are low in fat and sodium. The Food Guide Pyramid suggests 2 to 4 servings of fruits a day.

What counts as a serving?

• a medium apple, banana, or orange
• ½ cup of chopped, cooked, or canned fruit
• ¾ cup of fruit juice

Here are some selection tips:

• Choose fresh fruits, fruit juices, and frozen, canned, or dried fruit. Pass up fruit canned or frozen in heavy syrups and sweetened fruit juices unless you have calories to spare.
• Eat whole fruits often-they are higher in fiber than fruit juices.
• Have citrus fruits, melons, and berries regularly. They are rich in vitamin C.
• Count only 100 percent fruit juice as fruit. Punches, ades, and most fruit “drinks” contain only a little juice and lots of added sugars. Grape and orange sodas don’t count as fruit juice.

source: U.S. Department of Agriculture

o The Food Guide Pyramid

o How To Make the Pyramid Work for You

o Fat and Added Sugars

o Breads, Cereals, Rice, and Pasta

o Vegetables

o Fruits

o Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts

o Milk, Yogurt, and Cheese

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