Health professionals are continuously promoting fruits as essential components of a well-balanced diet; but exactly how much fruit is recommended? The latest dietary recommendations are as follow.
Recommended Daily Servings
According to the USDA, the average adult should consume:
1.5 to 2 cups of fruit per day – The amount of fruit depends on many factors including age, gender and level of physical activity. For example; Women aged 19-30 should eat 2 cups per day and men aged 19-30 should eat 2 cups per day while eating for 1 cup and up to 2 cups are allowed depending on age with children.
And here is what a cup looks like:
- 1 small apple
- 1 large banana
- 1 cup of fresh berries
- ½ cup of dried fruit or more can be consumed and counted as a “cup”.
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What Counts as a Serving?
Fruits can be served fresh, frozen, canned (in either water or juice), dried or as a juice (from 100% fruit) but it is recommended to consume fruits whole. Reasons that whole fruits are better for your body include:
- Higher levels of fiber
- Are more filling than other forms of fruit
- Are less concentrated in sugars than other forms of fruit
- Have better control for your blood sugar level (better than juices).
They recommend that you limit the number of calories from beverages (e.g. 100% fruit juice) to:
- 1 cup/day for adults; and even less for children.
Why are Fruits Important?
Fruits contain all of the essential vitamins/minerals/elements that many individuals do not receive on a regular basis such as:
- Fiber – Aids in digestion and promotes good heart health
- Vitamin C – Helps improve immune system function
- Potassium – Helps maintain healthy blood pressure levels.
- Antioxidants – Help protect our cells
Every day, there are new studies proving that people who eat fruits regularly have a lower incidence of having heart disease, stroke or some types of cancer compared to individuals who do not eat fruits on a regular basis.
Can You Eat Too Much Fruit?
Fruits are a healthy form of nutrition, however, they should still be consumed in moderation. Excessive consumption of fruits, especially fruit juice and dried fruit, can result in an increase in:
- Sugar Consumption
- Blood Glucose Level
- Caloric Intake
Based on numerous studies, it’s concluded that 2 to 3 servings of whole fruit each day is healthy and helpful for most individuals. People with diabetes or certain medical conditions should consult a healthcare provider to develop an individualized fruit intake plan.
Fruit to Add to Your Diet:
- Include berries in breakfast cereals or yogurts.
- Snack with nut butter and apple slices
- Include fruits in smoothies.
- Include in salads as a topping.
- Keep washed fruits available and easy to access.
Conclusion
The recommendations for adults to include 2 cups of fruit in an everyday diet (whole fruit versus fruit juice), and to consume a variety of colorful fruits to obtain the full benefit of nutrients and the health benefits they provide.
When balanced with a well-balanced diet including vegetables, whole grains, lean proteins, and healthy fats, fruit can make a significant contribution to an individual’s daily nutritious diet.
