When it comes to eating a healthy balanced diet, having enough fruit servings is essential. Fruit is full of vitamins and fiber, has little or no fat and is packed with antioxidants, which help to reduce your risk of heart disease, stroke and certain types of cancer.
How many servings of fruit do you need every day? It depends on your calorie needs. An adult eating 2,000 calories a day should aim for 2 cups of fruit. A good rule is to fill half your plate with fruits and vegetables. (Remember that fruit juice doesn’t have the fiber content of whole fruit and that dried fruits are calorie-dense and may contain added sugars.) Check out these examples of a serving size of fruit, as well as a serving of juice and a serving of dried fruit.
One apple serving is one small apple or 1/2 cup applesauce.
One melon serving is one cup of chopped melon.
One kiwi serving is one kiwi.
One dried fruit serving is 1/4 cup raisins or any other dried fruit.
One fruit-juice serving is 4 ounces of orange juice or another 100 percent fruit juice of your choice.