Fruit: The New Food Pyramid

What Counts as Fruit?

Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.

Some commonly eaten fruits are:

How Much Fruit Should I Eat?

The amount of fruit you need to eat depends on age, sex, and level of physical activity. Recommended daily amounts are shown in the chart.

*These amounts are 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 eat more while staying within calorie needs.

What Counts as a Cup of Fruit?

In general, 1 cup of fruit or 100% fruit juice, or cup of dried fruit can be considered as 1 cup from the fruit group.

Click here for examples of specific fruits that equal 1 cup.

What Fruit Can Do for You

People who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Fruits provide vitamins and minerals vital for your body's health.

Click here for specific health benefits of fruits, including which fruits to eat for specific vitamins and minerals.

Tips to Help You Eat Fruit

Getting enough fruit in your diet may seem overwhelming. But a few simple tricks can help you enjoy nutrient-packed, delicious fruit from day to day.

For tips on buying, preparing, and making fruit more appealing for children, click here.

Published April 2005.
Medically updated September 2006.

SOURCE: United States Department of Agriculture.