fruit
/fro͞ot/
Definition. Noun.
The soft, freshy product of a tree or bush that contains seeds or a stone.
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Why Eat Fruit
Fruits are a key part of a healthy diet due to their high nutrient density. They provide essential vitamins and minerals, such as vitamins A and C, potassium, and folate. Fruits are also a great source of dietary fiber, which can improve digestive health. Despite their sugar content, most fruits are low in calories, as well as low in sodium and fat. In other words, whole fruit has a lot of nutrients, but few calories.
Some of the many health benefits of fruits include:
- Heart Health: A diet rich in fruits can lower blood pressure, reduce the risk of heart disease and stroke. This is largely due to the high fiber content, potassium, and antioxidants found in fruits.1
- Skin Health: Fruit is rich in vitamins and phytonutrients which possess potent anti-oxidant properties, help protect the skin against sun damage, and support healthy skin and anti-aging.2
- Digestive Health: Fruits such as apples are rich in both soluble and insoluble fiber, such as pectin, hemicellulose, and cellulose. These help promote good digestion and support gut health.3
- Eye Health: Fruits are rich in antioxidants and are thought to help support eye health.4,5
- Cancer Prevention: A higher intake of fruits and vegetable is associated with a lower risk of several types of cancer.6
- Anti-inflammatory Properties: Many fruits contain bioactive compounds such as anthocyanins and flavonoids that have anti-inflammatory properties.7
Eat. The. Rainbow.
To get the most health benefits, eat a variety of fruits. Different fruits contain different types of nutrients, so eating a wide range can help ensure you get a balanced diet.
Red
Rich in antioxidants like lycopene & anthocyanins. Promotes healthy skin & protects against some cancers.
Green
Packed with vitamins, minerals, phytonutrients, and fiber. Helps maintain eye and heart health.
Blue & Purple
Full of antioxidants called anthocyanins. Good for anti-aging, heart health, and reduce risk of cancer.
Yellow & Orange
Rich in antioxidants, vitamins, fiber, and especially carotenoids. Good for healthy skin, eyes, and heart.
How to Buy, Prep + Store
Buy + Store: When buying fruit, look for fresh fruits that are free from bruises or mold. Some fruits, like apples and bananas, can be stored at room temperature, while others, like berries, should be refrigerated to keep them fresh.
Prep + Cook: Most fruits are best eaten fresh, but they can also be used in cooking. Heat can destroy some vitamins, especially vitamin C, so avoid overcooking.
How to Use: Fruits can be used in salads, smoothies, or desserts. They can also make for a great topping on yogurt or cereal.
Eat. The. Seasons.
Fruit is best bought when in season, which is when they are at their peak flavor and most nutritious. Otherwise opt for frozen fruit which is just as nutritious, as it is harvested and frozen at peak season.
Spring
Apricots
Avocados
Kiwifruit
Lemons
Limes
Pineapples
Rhubarb
Strawberries
Summer
Apricots
Avocados
Blackberries
Blueberries
Cantaloupe
Cherries
Honeydew Melon
Lemons
Limes
Mangos
Peaches
Pineapples
Plums
Raspberries
Strawberries
Tomatoes
Watermelon
Fall
Apples
Cranberries
Grapes
Kiwifruit
Lemons
Limes
Mangos
Pears
Pomegranates
Raspberries
Winter
Grapefruit
Kiwifruit
Lemons
Limes
Oranges
Pears
Pomegranates
How Much Fruit?
According to the USDA MyPlate and WHO, adults should aim to eat around 2 cups of fruit per day. This can include fresh, frozen, or canned fruit. A cup is equivalent to a small apple, a large banana, or a large orange.
Also, the following counts as 1 cup fruit:
- ½ cup of dried fruit
- 1 cup of 100% fruit juice
| Daily Recommendations by Age 1 | ||
|---|---|---|
| Toddlers | 12 to 23 months | ½ to 1 cup |
| Children | 2-3 yrs | 1 to 1½ cups |
| 4-8 yrs | 1 to 2 cups | |
| Girls | 9-13 yrs | 1½ to 2 cups |
| 14-18 yrs | 1½ to 2 cups | |
| Boys | 9-13 yrs | 1½ to 2 cups |
| 14-18 yrs | 2 to 2½ cups | |
| Women | 19-30 yrs | 1½ to 2 cups |
| 31-59 yrs | 1½ to 2 cups | |
| 60+ yrs | 1½ to 2 cups | |
| Men | 19-30 yrs | 2 to 2½ cups |
| 31-59 yrs | 2 to 2½ cups | |
| 60+ yrs | 2 cups | |
Level up your Fruit. Intake.
Step 1
Make it Easier
- Keep snack-sized portions of fresh fruit visible in the fridge.
- Place a bowl of fruit on the kitchen countertop as a reminder to eat it.
- Have a fruit within easy reach of your desk at work.
- Buy pre-packaged, ready-to-eat fresh fruits.
- Keep dried fruit as snack when you’re on the go.
- Try new fruits to add variety to your diet and find new flavors and textures you might like.
Step 2
Keep Track
Don’t just say I’ll eat more fruit. It’s too vague. Here’s what to do:
Set a goal. If you haven’t been eating fruit regularly, start by eating one portion of fruit every day. Once you get in the habit of eating one portion daily, then level up and make it two portions per day.
Keep a food or wellness journal. Write down how much fruit you eat every day. This will keep you accountable and encourage you to eat more fruit.
Step 3
Recipe Ideas
Fruit is endlessly versatile. So go beyond bananas and apples. Here’s how:
- Add fruit as a topping on cereal, oatmeal, or yogurt
- Make a smoothie.
- Add fresh fruit to pancakes, waffles, or French toast.
- Poach berries, apples, or peaches for a delicious sweet side that pairs well with with roasted or grilled poultry or seafood.
- Add a pop of color, flavor, and texture to your regular meals, such as pineapple chunks on pizza.
- Make your own fruit popsicles.
- Add sliced apples, pears, oranges, strawberries, or grapefruit to salads, or raisins or dried cranberries as a topping.
- Make your own trailmix, granola bars, or no-bake energy bites with dried fruit.
- Turn your favorite fruit into a dessert. For example, slice a banana lengthwise and sprinkle with a tablespoon of chopped nuts and a little honey. Or top with a scoop of frozen yogurt.
Types of Fruit
These are the main types of fruit.
