G1606

MyPlate: Fruit Group

This publication describes ways to incorporate fruits into the diet, and their health benefits.


Donnia Behrends, Extension Educator
Jamie Goffena, Extension Educator


MyPlate graphic

MyPlate, the United States Department of Agriculture (USDA) food guide system, helps individuals use the 2010 Dietary Guidelines for Americans to make smart choices from every food group. The MyPlate message about fruit is, “Make half your plate fruits and vegetables.” MyPlate includes an interactive, online guide that provides individuals with recommended food amounts to eat, based on gender, age, and physical activity level. Personalized guides can be found at www.Choosemyplate.gov under the “SuperTracker and Other Tools” tab.

Fruit Group

Consuming fruits may help prevent many common health ailments such as colds and flu. Fruits are rich sources of a variety of vitamins and minerals, fiber, phytochemicals, and antioxidants, which help to keep you healthy and energetic.

Why Eat Fruit?

Only one-third of Americans eat fruit two or more times a day. As well as not eating enough fruit, many Americans do not eat enough variety of fruit. Orange or grapefruit juice, bananas, apples, and applesauce are the fruits most often eaten by Americans. Eating a variety of fruits means eating a variety of essential vitamins and minerals needed to keep your body healthy. Fruits are low-fat sources of many important nutrients including potassium, dietary fiber, vitamin C, vitamin A, folate, and many phytochemicals that help specific body functions. Health benefits from eating a diet rich in fruits include:

Recommendations for the Fruit Group

With MyPlate, the Fruit Group includes all fresh, frozen, canned, dried, or juiced fruit. One cup of fruit or 100 percent fruit juice, or one-half cup of dried fruit can be considered as one cup from this group. Generally, medium- to large-size fruits also will be about one cup. For a healthy eating pattern, while staying within an individual’s calorie needs, the 2010 Dietary Guidelines for Americans recommends increasing fruit intake, eating the recommended amounts of fruits and choosing a variety of fruits, and choosing whole or cut-up fruits more often than juice. Since most Americans eat only 42 percent of the recommended amounts of fruit, most people need to increase fruit intake to two cups each day. However, the exact amount of food from the fruit group that you need to eat depends on your gender, age, and how physically active you are. From www.Choosemyplate.gov find the daily calories and cups of fruit that are recommended for you. See Table I for general guidelines.

Table I. How much fruit is needed daily?
  Daily recommendation*
Children 2-3 years old
4-8 years old
1 cup
1 to 1½ cups
Girls 9-13 years old
14-18 years old
1½ cups
1½ cups
Boys 9-13 years old
14-18 years old
1½ cups
2 cups
Women 19-30 years old
31-50 years old
51+ years old
2 cups
1½ cups
1½ cups
Men 19-30 years old
31-50 years old
51+ years old
2 cups
2 cups
2 cups
*These amounts are appropriate for individuals getting less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs.

Color Your Plate with Fruit

color your plate with fruit

Phytochemicals are substances found in plant foods such as fruits, vegetables, and whole grains. About 3,000 different phytochemicals are identified with health benefits. Phytochemicals often are found in the plant pigment. Since each color in fruit provides a unique health benefit, the more variety of color on your plate, the better. See Table II for specific benefits of fruit colors and phytochemicals.

Table II. Health Benefits of Fruit Colors
Color Phytochemicals Health Benefit Fruits
Blue/Purple Anthocyanins Phenolics Healthy aging Better memory function Protects against heart disease Lowers risk of some cancers Blackberries, blueberries, plums, elderberries, Concord grapes
Red Lycopene Anthocyanins Healthy aging Protects against heart disease Lowers risk of some cancers Urinary tract health Raspberries, apples, cranberries, cherries, strawberries, guava, pomegranates, tomatoes, pink grapefruit, papaya, watermelon, red grapes
Orange/Yellow Vitamin C Beta-carotene Bioflavonoids Healthy eyes Protects against heart disease Lowers risk of some cancers Apricots, cantaloupe, mangoes, oranges, peaches, nectarines, tangerines, pineapple, lemon, pears
Green Indoles Lutein Quercetin Protects eyesight Lowers risk of some cancers Promotes healing of stomach ulcers Green apples, green pears, kiwi, avocados, green grapes, honeydew melon, limes
White/Brown Allicin Maintain healthy cholesterol levels Protects against heart disease Lowers risk of some cancers Bananas, coconut, dates, white nectarines, white peaches, figs

Eat Fruit Affordably

 

Tips to Eat More Fruit

  • Keep a bowl of whole fresh fruit on the table or counter.

  • Start a meal with a piece of fruit.

  • Snack on pieces of fruit dipped in low-fat yogurt or pudding.

  • Make a fruit smoothie by blending low-fat milk or yogurt with fresh or frozen fruit such as bananas, peaches, strawberries, or other berries.

  • Make a fresh fruit salad by mixing apples, bananas, strawberries, grapes, or pears with an acidic fruit like pineapple or lemon juice. The acid keeps fruit from turning brown.

  • Top cereal and pancakes with fruit rather than sugar or syrup.

  • Eat fruit rather than highly refined, sugary desserts and pair fruit with flavorful cheese.

  • Pack fruits for snacking during road trips.

  • For a refreshing summer treat, freeze grapes or sliced fruits flat on a cookie sheet. Transfer to an air-tight storage container once they are frozen.

  • Add chopped or pureed fruits in your favorite bread, muffin, or cookie mix before baking.

  • Include fruit chunks in a tossed salad, or a chicken or turkey salad sandwich.

  • Puree fruit to make a spread for toast.

  • Buy a new fruit each month for the family to try.

Acknowledgment

The authors would like to acknowledge the contributions of Linda Boeckner and Karen Schledewitz, authors of the original edition of this publication.

References

United States Department of Health and Human Services and United States Department of Agriculture. Dietary Guidelines for Americans 2010, 7th edition, Washington DC: U.S. Government Printing Office, January 2010.

United States Department of Agriculture, MyPlate — Fruit Food Group. http://www.choosemyplate.gov/food-groups/fruits.html, accessed April 27, 2012.

Centers for Disease Control and Prevention, www.fruitsandveggiesmatter.gov, accessed April 27, 2012.

Herring, Theresa and Albrecht, Julie. Functional Foods, Extension Circular 05-473, University of Nebraska–Lincoln Extension.

Boeckner, Linda and Schledewitz, Karen. MyPyramid — Fruit Group, NebGuide G1606, University of Nebraska–Lincoln Extension.

This publication has been peer reviewed.


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Index: Food and Nutrition
Nutrition
2005, Revised June 2012