Overview
This lecture explains the Fruit Group from MyPlate, including what counts as fruit, recommended amounts, key nutrients, and health benefits.
The Fruit Group Basics
- The Fruit Group includes all fresh, frozen, canned, dried/dehydrated fruits and 100% fruit juice.
- At least half of your fruit intake should be whole fruit rather than fruit juice.
- Fruits can be eaten whole, cut up, puréed, or cooked.
Recommended Daily Amounts
- Fruit needs depend on age, sex, size, physical activity, and pregnancy/breastfeeding status.
- General guidelines: toddlers need up to 1 cup; children (2-8 yrs) need 1-2 cups; girls, boys, women, and men (varied by age) need 1-2½ cups daily.
- Use the MyPlate Plan online tool for personalized recommendations.
What Counts as a Cup of Fruit
- 1 cup counts as: 1 cup fresh, frozen, or canned fruit; ½ cup dried fruit; or 1 cup 100% fruit juice.
- Specific examples: 1 large banana, 8 large strawberries, 22 grapes, 1 small wedge watermelon, or 1 cup applesauce equals 1 cup.
Key Nutrients in Fruits
- Fruits are low in fat, sodium, and calories, and have no cholesterol.
- Provide essential nutrients: potassium, fiber, vitamin C, and folate.
- Potassium-rich fruits include bananas, prunes, oranges, cantaloupe, guava, and kiwifruit.
- Fiber helps reduce cholesterol and supports digestion; found mainly in whole/cut-up fruit, not juice.
- Vitamin C supports tissue repair, wound healing, and iron absorption.
Health Benefits of Eating Fruit
- Eating fruit lowers calorie intake when replacing high-calorie foods.
- Diets high in fruits and vegetables reduce the risk of heart disease and some cancers.
- Fruits help increase fiber and potassium, nutrients many people lack.
Key Terms & Definitions
- Whole fruit — Fruit in its natural form, not juiced or heavily processed.
- 100% fruit juice — Juice made entirely from fruit with no added sugars or other ingredients.
- Dietary fiber — Plant-based carbohydrate that aids digestion and lowers cholesterol.
- Potassium — A mineral that helps maintain healthy blood pressure.
- Vitamin C — Nutrient important for tissue growth, healing, and iron absorption.
Action Items / Next Steps
- Use the MyPlate Plan online to determine your recommended daily fruit intake.
- Explore the Food Group Gallery to identify new fruits and serving sizes to try.