How Much of the Fruit Food Group is Needed:

The amount of fruits required each day is dependent on the age and gender of the individual. Fruits contain high levels of vitamin C, beta carotene, potassium, phytochemicals and fiber. The recommended daily intake for this food group is dependent on the age of an individual.

Why the Fruit Food Group is Good for You:

The fruit food group is healthy because of the following reasons;

• May reduce the incidence of stroke and other heart disease.
• May protect against certain cancers of digestive system.
• Foods high in dietary fiber helps reduce HDL (Bad cholesterol) levels.
• Contains high amount of potassium which assists in reducing high blood pressure and water retention.
• Provides natural sugars for energy sustenance.
• Should be eaten raw to gain best health benefits.
• Has many vital nutrients essential for good health.

Portion Sizes for Different Fruits:

• Apple ( 1 cup chopped or sliced, OR 1 small apple ,OR ½ large apple)\
• Banana( 1 cup sliced or dice) OR 1 large.
• Grapes (32 medium) OR 1 cup whole or sliced.
• Orange ,Mandarin ( 1 large) OR 1 cup sections.
• Peach ,Nectarine (1 large) 1 cup sliced or diced.
• Pear (1 medium) 1 cup sliced  OR diced.
• Plum (3 medium OR 2 large) 1 cup sliced OR diced.
• Cantaloupe, Watermelon. (1cup diced or balls) OR 1 wedge.
• Strawberries (8 large berries, OR 1 cup sliced or Diced)

Importance of  Fruits:

• High Water Content:

  Most fruits have high water content and hydrate the body effectively.
  Fleshy fruits have the highest water content (pineapple,watermelon,mango,peaches)

• Essential Nutrients:

  An excellent source of vitamin A, betacarotene, which are effective anti oxidants. Oranges, peaches, mandarins, watermelons and apricots.

• Good Source of Energy:

  Fruits contain natural sugar , low in fat, provides excellent source of energy.
  Serves as a great snack in between meals.