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
- Why Eat Fruit?
- Recommendations for the Fruit Group
- Color Your Plate with Fruit
- Eat Fruit Affordably
- Tips to Eat More Fruit
- Acknowledgment
- References
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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:
- reduced risk of stroke and cardiovascular diseases
- reduced markers of inflammation and oxidative stress in adults
- reduced risk of type 2 diabetes
- protection from certain types of cancer
- maintaining a healthy weight
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
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
- Purchase fruit in quantities that can be eaten within a reasonable amount of time. Fruit purchased during harvest season will be more affordable. Select fresh fruit without obvious bruises (natural imperfections are OK) and allow fruit to ripen at room temperature in a bowl or brown paper bag.
- Refrigerate ripe or cut fruit. Canned or frozen fruit may be purchased for later in the week. Fruit canned in fruit juice provides more nutrients with fewer calories than those canned in syrup.
- Rinse (don’t soak) all fruits just prior to eating or preparing. This will prevent spoilage during storage, as water encourages rapid mold growth.
- Whole fresh fruits are easy snacks to carry with you and are higher in fiber than fruit juices. Dried fruits are easy to pack in lunches and are convenient during long trips.
- Mixtures of fruit make good salads and desserts to serve with meals. Since fruit naturally includes sugar, it is a “sweet deal” for a healthy diet!
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.
Visit the University of Nebraska–Lincoln Extension Publications website for more publications.
Index: Food and Nutrition
Nutrition
2005, Revised June 2012