Even when properly stored, produce is perishable. When buying fresh fruits, buy only what you need. Some fruits, like bananas and most frozen fruit, are affordable year round. Buy fresh fruits in season when they may be less expensive and at their peak flavor. To help you eat more fruit, keep a bowl of whole fruit on the counter or in the refrigerator. To derive the best nutritional value from fruit, make most of your fruit choices whole or cut-up fruit rather than juice. Potassium-rich fruits include kiwifruit, papaya, cantaloupe, apricots, peaches, honeydew melon, bananas, and pomegranate. Antioxidant vitamins such as vitamin A, beta-carotene, and vitamin C may help prevent cancer and the effects of aging by neutralizing free radicals, unstable oxygen molecules that can damage cells.įor adequate intake of essential vitamins, include at least one vitamin-A-rich fruit (guava, watermelon, grapefruit, papaya, cantaloupe, apricots, dried peaches, tangerines, persimmon, and mango) and at least one vitamin-C-rich fruit (pineapple, plums, blueberries, honeydew melon, mango, tangerine, raspberries, grapefruit, blackberries, apricots, strawberries, oranges, kiwifruit, and watermelon) every day.įruits are also good sources of potassium, a mineral that may help prevent high blood pressure and that is vital for people who are taking the kind of diuretics that increase potassium losses. For example, serve frozen blueberries or strawberries (no-sugar-added) on frozen yogurt or angel food cake.Īll fruit is good fruit, but some fruits are higher in vitamins and minerals than others. To keep your fat intake low, carefully select and prepare foods containing fruit. However, when fruits are made into desserts such as blueberry pie or strawberry ice cream, the dish may no longer be low in fat. Many fruits such as apples and oranges contain soluble fiber, which has shown to lower blood cholesterol levels.įruits are naturally low in fat and protein, with most containing less than one gram per serving. The edible peels of fruits such as apples, pears, and peaches provide a good source of insoluble fiber, the dietary fiber that can help prevent constipation. Other fruits such as grapes, grapefruit, and cantaloupe contain only 1 to 2 grams of fiber per serving. The fiber content of fruits varies, with certain berries such as blackberries and raspberries containing 8 grams of fiber per one cup serving. In contrast, one cup of grapes contains 110 calories and 29 grams of carbohydrate.įresh fruit is a good source of dietary fiber. For example, one cup of fresh rhubarb contains 26 calories and 6 grams of carbohydrate. ![]() However, some fruits are naturally lower in calories and carbohydrate than the typical fruit. The calories and carbohydrate from fruit can add up quickly. Each fruit serving has about 15 grams of carbohydrate and 60 calories. A typical serving of fruit is one small to medium-sized fresh fruit, 1/2 cup of canned, or 1/4 cup of dried fruit. Carbohydrate and calorie content in fruit will vary according to serving size and type of fruit. The main source of calories in fruit is from carbohydrate. ![]() To get cutting-edge diabetes news, strategies for blood glucose management, nutrition tips, healthy recipes, and more delivered straight to your inbox, sign up for our free newsletters ! Research also shows that because fruits are lower in calories per cup than other foods, they may be useful in helping to lower total calorie intake. ![]() Diets rich in foods containing fiber (like most fruits) may reduce the risk of heart disease, obesity, and Type 2 diabetes, and eating fruits rich in potassium may lower blood pressure. Research suggests fruit may help reduce the risk of diabetes, obesity, stroke, heart disease, and cancer. The United States Department of Agriculture (USDA) recommends adults consume a minimum of 2–4 servings of fruit per day, mostly whole fruit.Įating fruit not only provides nutrients vital for health and maintenance of your body. ![]() Most fruit is naturally low in fat, sodium, and calories and a source of many essential nutrients such as potassium, vitamins A and C, folate, and dietary fiber. Fresh fruit is portable, and if it is whole, it usually requires no refrigeration. It’s nutrient-rich, it’s convenient, and it can be relatively inexpensive.
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