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Fruit Group - Daily Needs and Servings

Posted Mar 18 2011 10:33am
Any fruit or 100 % juice is considered part of the fruit group whether they are fresh, frozen, canned, dried, whole, cut or pureed. This month is the National Nutrition Month under the theme of "Eat right with colors". So check Fruit and Veggies post ! It's important to know that the amount of fruit needed per day depends on everyone's own age, gender and physical activity. A more calculated way to know how much you need could also depend on one's height and weight. Either way, the USDA's is quite helpful in order to assess how much fruit is daily needed.

Fruit Daily Recommendation
  • Children
    -2 to 3 years old need 1 cup

    -4 to 8 years old need 1 to 1.5 cups
  • Girls-9 to18 years need 1.5 cups
  • Boys
    -9 to 13 years need 1.5 cups
    -14 to 18 years old need 2 cups
  • Women
    -19-30 years old need 2 cups
    -31 + years old need 1.5 to 2 cups
  • Men
    -19+ years old need 2 cups
  • Now what exactly is one serving of fruit??
    It is much easier to give examples of the most common fruit and what counts as 1 serving! Now if a small fruit is considered as 1 serving then if you have a huge apple for example, just cut in half! So all of these = 1 serving of fruit
  • Apple: 1 small or half a large
  • Banana: 1 cup sliced
  • Cantaloupe/Melon: 1 cup diced or melon balls
  • Orange: 1small
  • Mango: 1/2 small
  • Kiwi: 1 small piece
  • Apricots: 5 small pieces
  • Pear: 1 small
  • Peach: 2 halves if canned or 1 medium
  • Grapes: 1/2 a cup or 17 small balls (3an2oud zghir)
  • Plums and Janerek: 5 small plums 
  • Grapefruit: 1/2 medium
  • Dates: 2 small
  • Cherries: 8-10 small
  • Strawberries: 7 small berries
  • Pineapple: 1 cup of chunk or 2 slices 
  • Seedless raisins: 1/4 cup
  • Dried plums (prunes):2
  • Figs: 2 pieces
  • Watermelon: 1 small wedge (around 2.5 cm or 1 inch thick)
  • Dried fruits: 1/4 cup is one serving
  • Freshly squeezed juice: 1/2 cup 
  • And if you decided to go for jam/jelly or marmalade: 1.5 tsp is one serving! 
  • In general one should have 2 to 3 servings of fruit per day accompanied with a well-balanced diet! Keep in mind that a diet rich in fruit and veggies is associated with decreased risks of strokes, diabetes type 2, cardiovascular diseases, hypertension, promotes a healthful gastrointestinal tract and decreases risk of cancers such as colon-rectal, stomach and mouth.
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