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Fruit Group

What foods are included?

You can use any fruit that is fresh, frozen, canned, or dried. You can also use 100% fruit juice.

How much should I eat?

small bowl or plate of fruitThe Healthy Diabetes Plate recommends eating three servings of fruit a day--one serving at each meal. Place fruit on either a small bowl or plate--separate from the
9-inch plate--or pour fruit juice into a glass.

For fresh, canned, or frozen fruit, one serving is ½ cup, whether it includes a few large berries, a sprig of grapes, or a single plum. A serving of dried fruit is 2 tablespoons.

To help you visualize, a ½ cup of fruit is the size of:


woman's cupped hand

half of a closed woman's fist

Because fresh fruit comes in many different sizes and shapes, here are some examples of a 1/2 cup serving:


1 large plum

1/2 medium
grapefruit

1 medium
cantaloupe
wedge

5 large
strawberries

16 grapes

 

And, here are examples of single servings of other forms of fruit:

juice: 1/2 cup orange juice
juice: 1/2 cup of
orange juice
canned: 4 oz. container of applesauce
canned: 4 oz. container
of applesauce
dried: 2 tablespoons of raisins
dried: 2 tablespoons of raisins

 

which foods should I choose?

According to the Produce for Better Health Foundation, all fruits and vegetables fit into one of five color groups: blue/purple, green, white/tan/brown, yellow/orange, and red. To get the most nutrients and phytochemicals and to enjoy the greatest benefit to your health, plan to eat fruit from each color group.

blue/purple
blue/purple
green
green
white/tan/brown
white/tan/brown
yellow/orange
yellow/orange
red
red

Click to see fruits listed by color group.

Get Creative!

blue/purple

You can even include all five color groups in one dish, like this five-color fruit salad of strawberries, peaches, grapes, blueberries, and bananas.

 

 

What's in it for my health?

Fruits are important for what they do and do not contain. Among the beneficial compounds found generously in fruits are:

  • fiber
  • vitamins (vitamin A, vitamin C, and folate)
  • minerals (high in potassium, low in sodium)
  • phytochemicals (healthful compounds that are found naturally in plants)

What fruits don't contain are high amounts of calories or any amounts of saturated fat, trans fat, or cholesterol. Most fruits are low in calories and contain no fat at all.

The nutrients and phytochemicals in fruits can help protect against heart disease, cancer, high blood pressure, and osteoporosis. Being low in calories and high in fiber, fruits can also help with weight management.

Shopping tips!
Watch this video for some tips when shopping for fruit.

 

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Testimonial

  • "I can eat fruit instead of candy. It satisfies my sweet tooth"
    - A Healthy Diabetes Plate class participant