Fruit

Function in Diet This Group supplies Vitamins and minerals to the diet. The flavor, texture, aroma and color stimulate the appetite.

What foods are in the Fruit Group? Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.

How much fruit is needed daily? The amount of fruit you need to eat depends on age, sex, and level of physical activity. Females should get 1 ½ cups Males 14 – 18 should get 2 cups In general, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the Fruit Group. One piece of fruit, 8 strawberries or 32 grapes count as 1 cup.

Why is it important to eat fruit? Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for; heart disease, including heart attack and stroke. protect against certain types of cancers. reduce the risk of heart disease, obesity, and type 2 diabetes Eating vegetables and fruits rich in potassium may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss. Eating foods such as fruits that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.

Nutritional Value Most fruits are naturally low in fat, sodium, and calories. None have cholesterol For the best nutritional value: Make most of your choices whole or cut-up fruit rather than juice, for the benefits dietary fiber provides. Select fruits with more potassium often, such as bananas, prunes and prune juice, dried peaches and apricots, and orange juice. When choosing canned fruits, select fruit canned in 100% fruit juice or water rather than syrup. Vary your fruit choices. Fruits differ in nutrient content.

Vitamins Vit. Cwater soluble (excess excreted), important for growth and repair of all body tissues, the immune system and teeth and gums richest sources; citrus fruits, cantaloupe, kiwi and strawberry Vit. AFat soluble (excess stored)needed for eyes in night vision Amount high in yellow, orange, red and dark green flesh or fruit Folic Acid One of the B complex. Helps body form red blood cells High in lemons, bananas, strawberries and cantaloupe

Minerals IronUsed by red blood cells to make hemoglobin used to carry oxygen High in dried fruits like prunes, dates, raisins. Also good source in Strawberries, raspberries, plums and cantaloupe. It is a non-heme source which is harder for body to absorb

Carbohydrates Most fruits as they ripen, the starch content (complex CHO) is changed to sugar (simple CHO) Dried fruit are very high in sugar. Most fruits supply fiber especially the skins. Fiber supplies bulk in the diet and helps remove plaque form teeth.

Proteins Most fruit contains very little protein, usually less than a gram, when you need 50+g. per day, it really doesn’t contribute.

Fat Most fruits do not contain fat, exceptions to the rule are avocado and coconut are high. Others like cherries, watermelon, pears etc. do have small amount (1 g) you should be consuming about 40 – 90 g. of fat per day

Tips to help you eat fruits Keep a bowl of whole fruit on the table, counter, or in the refrigerator. Refrigerate cut-up fruit to store for later. Buy fresh fruits in season when they may be less expensive and at their peak flavor. Buy fruits that are dried, frozen, and canned (in water or 100% juice) as well as fresh, so that you always have a supply on hand.

Purchasing Buy fresh looking fruit, it should be firm, smell and look fresh. It should be free from bruises and have good color Can buy fresh, frozen, dried and canned fruit.

Storage Fresh fruit should be kept cool Exceptions are bananas, they should be kept at room temperature

Keep it safe Rinse fruits before preparing or eating them. Under clean, running water, rub fruits briskly with your hands to remove dirt and surface microorganisms. Dry with a clean cloth towel or paper towel after rinsing, even if you are not eating peel or skin Keep fruits separate from raw meat, poultry and seafood while shopping, preparing, or storing

Key Consumer Message: Make half your plate fruits and vegetables