Focus on Fruit Servings
Fruit servings include any fruit or 100 percent fruit juice. Fruits may be fresh, frozen, canned or dried. Foods in this group provide important nutrients such as potassium, folate, vitamin C and fiber and may help reduce the risk for heart disease, type 2 diabetes and certain cancers.
For maximum nutrient richness and great taste, pick a variety of colorful fruits.
- Fill your cart with brightly colored fruits such as blueberries, strawberries, oranges, apricots, kiwifruit, cantaloupe, watermelon and red, green and purple grapes.
- Choose fresh fruits in season when they’re less expensive and most flavorful. Ask produce department staff which fruits are in season now.
- Stock up on canned and frozen fruits when they are on sale.
- Avocado is a fruit, too. Top your salad with a few slices or pair it with an exotic fruit such as mango for a refreshing fruit salsa.
Ready Made Snack Fruits
Get your fruit fast. Fruits come in a variety of convenient options that need little or no preparation.
- Select easy-to-eat fresh fruits such as apples, bananas, oranges, plums, peaches and grapes.
- Pick up pre-cut packages of melon, pineapple or fruit salad.
- Buy bags of frozen blueberries, strawberries, peaches and mangoes to use in smoothies, muffins and desserts.
- For on-the-go options, stock up on dried fruits such as raisins, cranberries and apricots, unsweetened applesauce cups, single-serve fruits canned in water or 100 percent fruit juice.
- Buy single-serve containers of 100 percent fruit juice for lunches.
- Try frozen 100 percent fruit juice bars for a refreshing dessert.
Make Smart Calorie Choices
Get the most nutrition for the fewest calories from your fruits.
- Shop for fruits that are fresh, frozen without added sugar or canned in water.
- To reap the benefits of dietary fiber, choose whole or cut-up fruit most often.
- Select fruit juices labeled as 100 percent fruit juice, such as orange juice or grapefruit juice.
- Use the Nutrition Facts label to compare the calories in fruits canned in water, 100% fruit juice, light syrup and heavy syrup, and to check the serving size and calories for dried fruits.