Fruits

Fruits contain various phytochemicals that are required for proper long-term cellular health and disease prevention. They are high fiber, low calorie, low fat, low cholestrol foods. They provide many vitamins and minerals. Fruits come in many sizes, shapes, colors, and textures. You can go from the small berries (Boysenberries, blueberries, chokecherries) to large melons (cantaloupe, honeydew, watermelon). Regular consumption of fruit is associated with reduced risks of cancer, cardiovascular disease, stroke, Alzheimer disease, cataracts, and some of the functional declines associated with aging.

Recommended Daily Amounts

The amount of fruit you need to eat depends on age, sex, and level of physical activity. These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs.
Children 2 to 3
4 to 8 		1 cup
1 to 1.5 cups
Girls 9 to 18 1.5 cups
Boys 9 to 13
14 to 18 		1.5 cups
2 cups
Women 19 to 30
30 and above 		2 cups
1.5 cups
Men 19 and above 2 cups

What Constitutes a Cup of Fruit
Fruit Amount that counts as 1 cup of fruit
Any Fruit 1 cup sliced or diced, raw, cooked, or canned, drained.
Apple 1 small (2.5" diameter)
Applesauce 1 cup
Banana 1 large (8” to 9” long)
Cantaloupe 1/4 of a med. melon or 1 cup diced or melon balls
Grapefruit 1 medium (4” diameter)
Orange 1 large (3-1/16" diameter)
Peach 1 large (2 ¾" diameter)
Pear 1 medium pear
Pineapple 1 cup chunks, sliced or crushed, raw, cooked or canned, drained.
Plum 3 medium or 2 large plums
Strawberries About 8 large berries
Watermelon 12 melon balls or 1 small wedge (1” thick)
Dried fruit (raisins, prunes, apricots, etc.) ½ cup dried fruit is equivalent to 1 cup fruit ½ cup raisins ½ cup prunes ½ cup dried apricots
100% fruit juice 1 cup