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Food Guide
Pyramid: Fruit Group
- by Linda Boeckner, Extension
Nutrition Specialist
- Panhandle Research and Extension
Center
Overview The United States Department of
Agriculture's Food Guide Pyramid outlines foods individuals over two years of
age should eat each day to maintain a well-rounded diet. This general nutrition
guide encourages Americans to eat a variety of foods from each of five basic
food groups. Each food group provides important nutrients, and substituting one
food group for another may result in a lack of some nutrients.
A sixth food group includes fats, oil and
sweets. Foods in this group provide energy, but very littleother nutritional
value. Most people should use foods from this group sparingly.
This fact sheet provides a closer look at
the Fruit Group. The Pyramid recommends consuming two to four servings of fruits
and juices daily.
Fitting Fruits Into Your Daily Plan
If you are like many Americans, you could
benefit by eating more fruits. Nationally, Americans eat about ten servings of
fruit and juices each week, far fewer than the recommended two to four
servings each day.
Orange or grapefruit juice, bananas,
apples and applesauce are the fruits most often consumed by Americans,
although a trip through the grocery store will show many other kinds of fruits
that could be added to the diet. The following list includes some of the many
fruits that you might choose to add both variety and nutrients to your diet.
Apples
Apricots
Bananas
Berries, all types
Cranberries
Grapefruit
Grapes, raisins
Kiwifruit
Mangoes
Melons, all types such as cantaloupe, honeydew or watermelon
Nectarines
Oranges
Papayas
Peaches
Pears
Pineapples
Plums, prunes
Pomegranates
Tangerines
Fruit juices are also part of the fruit
group. Drink them as a single juice or combination of juices. Juices should be
labelled 100 percent fruit juice, not fruit-ades or fruit drinks.
Dried fruits, such as raisins, prunes or
dried apricots, are other options. Those fruits are easy to pack in lunches
and are convenient during long trips. Eat fruits whole and fresh, or include
mixtures of fruits as salads or desserts with your meals. Whole fruits are
higher in fiber than fruit juices
For convenience, fruits may be purchased
canned or frozen. Fruits in heavy syrups have a higher sugar content and more
calories than fruits packed in their own juice or water.
Why Include Fruits?
Fruits are good sources of the mineral
potassium, as well as vitamins A and C. Potassium works in combination with
sodium to contract and expand muscles, maintain water balance between cells
and transmit nerve impulses. Fruits high in potassium include bananas,
oranges, grapefruits, tomatoes, apricots and pineapples.
Nearly two-thirds of the vitamin C in
our diets comes from fruits. Citrus fruits such as oranges, grapefruits or
lemons are the best sources of vitamin C, but berries are also good sources.
Vitamin C helps form the collagen that gives structure to bones, cartilage and
muscles. Vitamin C also helps our bodies absorb iron from foods.
Deep yellow fruits, such as apricots or
cantaloupe, are good sources of beta carotene. Beta carotene converts to
vitamin A inside the human body. Some research hints at a possible link
between beta carotene and prevention of certain types of cancer. While these
studies are not yet complete, the evidence encourages us to add beta carotene
from food sources to our diets.
Food energy from fruits comes mostly
from fructose, a simple sugar. Fruits are naturally low in fat.
Fruits at Different Life Stages
Infants: Fruits become a part of infant
diets after cereals have been introduced, typically around five to seven
months of age. Infants tend to prefer mildly-flavored, strained fruits and
juices. As infants gain more finger control and teeth start to appear, mashed
or soft fruit with more texture can be introduced. Because of possible
choking, it is best to avoid small, round, whole fruit such as berries, grapes
or cherries during the first year.
Toddlers and Preschool Children: By the
age of two, young children should have two to four daily servings of fruits
and fruit juices. The serving size for children aged one to six is 1/4 to 1/2
medium sized fresh fruit and two tablespoons to 1/3 cup of cooked or canned
fruit. One-fourth cup of fruit juice is a serving.
School-Aged Children to Adult: Two to
four servings of fruits should be a regular part of the daily diet. A serving
of fruit for older children, adolescents and adults amounts to the following:
Fresh fruit: medium sized fruit
Canned, cooked or chopped fruit: 1/2 cup
Juice: 3/4 cup
Large sizes of fresh fruit probably
provide more than one serving of fruit.
Summary
Include fruits as a part of your meals or
snacks throughout the day. Their sweet flavor make them a favorite as a salad
or as a low-fat dessert. Whole pieces of fresh fruit are easy to carry to work
or school for lunches and snacks. Fruit toppings are a delight on frozen
yogurt, ice milk, ice cream, pancakes, waffles and cereals. The variety of
colors, shapes and flavors found in fruits can add interest and nutritional
value to any meal.
References
Subar, A.S., Heimendinger, J., Krebs-Smith,
S.M., Patterson, B.H., Kessler, R., and Pivonka, E. 5 A Day For Better Health: A
Baseline Study of Americans' Fruit and Vegetable Consumption. Washington, D.C:
National Cancer Institute. July 1992.
United States Department of Agriculture,
Human Nutrition Information Service. The Food Guide Pyramid, Home and Garden
Bulletin No. 252. Washington, D.C. August 1992.
University of Nebraska Cooperative
Extension
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Guide Pyramid: Fruit Group
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