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Food Groups - Fruits

Food Groups Continued...

In this group, all fruits as well as 100% fruit juices count as part of this food group.

Fruits can be fresh, frozen, canned or dried.

They can be whole, cut-up, puréed or sliced and diced any which way so long as it is just the fruit.

Half of your plate should be made up of fruits and veggies, with slightly less fruits than vegetables.

If you are drinking a fruit juice and include fruit on your plate, then make sure your plate has even less fruit than shown in the MyPlate graphic.

Make your fruit selections varied and colorful. The different types of fruits offer many different vitamins and minerals.


Fruits


Some common fruits include apples, bananas, grapes, lemons, limes, mangos, oranges, peaches, pears, pineapple, plums and raisins.

From the berries groups, you have strawberries, raspberries, blueberries and blackberries.

If you like melons, then some of the common fruits include cantaloupe, honeydew and watermelon.

Additional fruit items would also include mixed fruits, like fruit cocktails and your 100% fruit juices with no additives.

While your plate should have slightly less than 1/4 of fruit on it, the actual recommended serving size is dependant on age, gender and physical activity.

fruitsBelow are the recommended daily servings of fruits for those who get less than 30 minutes a day of moderate physical activity beyond their normal daily routine.

If you are more active, you may be able to consume more fruits and still stay within the recommended calorie intake.

Group

Age

Serving

Children 2 - 3 Years Old 1 Cup
Children 4 - 8 Years Old 1 to 1 1/2 Cups
Girls 9 - 13 Years Old 1 1/2 Cups
Girls 14 - 18 Years Old 1 1/2 Cups
Boys 9 - 13 Years Old 1 1/2 Cups
Boys 14 - 18 Years Old 2 Cups
Women 19 - 30 Years Old 2 Cups
Women 31 - 50 Years Old 1 1/2 Cups
Women 51 + Years Old 1 1/2 Cups
Men 19 - 30 Years Old 2 Cups
Men 31 - 50 Years Old 2 Cups
Men 51 + Years Old 2 Cups





Here's more on the recommended portion sizes based on the food pyramid food groups.


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