Fruits bring color, flavor, and important nutrients to your diet. There are so many choices — citrus fruits like oranges and grapefruits; different kinds of berries; fruits that grow on trees, such as apricots, cherries, peaches, and mangoes; and others like figs, grapes, and pineapples.

According to the Dietary Guidelines, older Americans generally do not eat enough fruit. Adding more fruit to your diet can have significant benefits for overall health. Fruits, like vegetables, contain carbohydrates and provide extra fiber that helps keep your digestive system moving. For even more fiber, eat fruits with the skin on — just make sure you wash all fruits thoroughly before eating. Although 100% fruit juice also counts toward this category, at least half of the fruits you eat should be whole fruits. When purchasing frozen, canned, or dried fruit, choose options that are lowest in added sugars.

1/2 cup-equivalent of fruit equals:

• 
  1 small piece fruit, such as a 2-inch peach or large plum
• 
  1/4 cup dried fruit
• 
  1/8 medium cantaloupe
• 
  1/2 cup 100% orange juice
• 
  1/2 medium grapefruit
• 
  1/2 cup grapes

All food and beverage choices matter. Focus on variety, amount, and nutrition.

• Eating foods such as fruits that are lower in calories per cup, instead of other higher calorie foods, may help lower overall calorie intake.
• Eating a diet rich in fruits and vegetables as part of an overall healthy diet may reduce the risk for heart disease, including heart attack and stroke.
• Eating a diet rich in fruits and vegetables as part of an overall healthy diet may protect against certain types of cancers.
• Adding fruit can help increase the amount of fiber and potassium we eat. These are important nutrients that many people do not get enough of.

Your fruit needs depend on your age, sex, height, weight, and physical activity. This amount can also depend on whether you are pregnant or breastfeeding.

For general guidance by age, see the table below.

What counts as a cup of fruit?

In general, the following counts as 1 cup from the Fruit Group:

• 1 cup of fruit
• ½ cup of dried fruit
• 1 cup of 100% fruit juice

The table below shows amounts that count as 1 cup from the Fruit Group.

More About the Fruit Group

The table below shows amounts that count as 1 cup from the Fruit Group.

Daily Fruit Table

*These are general recommendations by age. 

Healthy eating is important at every age. Eat a variety of fruits, vegetables, grains, protein foods, and dairy or fortified soy alternatives. When deciding what fruits to eat, choose options that are full of nutrients and limited in added sugars, saturated fat, and sodium. Start with these tips:

Include fruit at breakfast

Top cereal with your favorite seasonal or frozen fruit, add bananas or chopped apples to pancakes, or mix raisins into hot oatmeal.

Take fruit on the go

Fruits like oranges, bananas, and apples are great portable snacks. You can also bring along a can of mandarin oranges or pineapple chunks packed in water.

Make your own trail mix

Combine one or two favorite breakfast cereals with dried cranberries and raisins. Bring for a snack in a small sealable bag or container.

Enjoy fruit as a snack

Make fruit kabobs using melon chunks, bananas, and grapes. Top with a light yogurt sauce for a fruity snack or side dish.

Add fruit at dinner

Chop up a combination of tropical or seasonal fruits to make a fruit salsa to top fish or chicken, or add fruit like grapefruit sections, apple wedges, or grapes to a tossed salad.

Keep fruit on hand

Cut up fruit and place in a bowl in the refrigerator. Put the bowl at the front of the shelf so that it’s the first thing you see when you open the door.

The benefits of healthy eating add up over time, bite by bite.

Eating fruit has many health benefits. People who eat fruits and vegetables as part of an overall diet may lower their risk for certain diseases. Fruits provide nutrients needed to maintain your health and body.

Nutrients

• Most fruits are naturally low in fat, sodium, and calories. None have cholesterol.
• Fruits are sources of many essential nutrients that are underconsumed, including potassium, dietary fiber, vitamin C, and folate (folic acid).
• Diets rich in potassium may help to maintain healthy blood pressure. Fruit sources of potassium include bananas, prunes and prune juice, dried peaches and apricots, cantaloupe, honeydew melon, and orange juice.
• Dietary fiber from fruits, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as fruits help provide a feeling of fullness with fewer calories. Whole or cut-up fruits are sources of dietary fiber; fruit juices contain little or no fiber.
• Vitamin C is important for growth and repair of all body tissues, helps heal cuts and wounds, and keeps teeth and gums healthy.
• Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.

Foods labeled "organic" certainly cost more than traditional offerings, but what does organic mean - and what are you actually getting for your money?

The term organic means fruits and vegetables are grown without artificial fertilizers or pesticides.  Organic animal products such as meat and eggs come from animals that are fed 100-percent organic food, aren't given antibiotics or growth hormones and have access to the outdoors.  Foods that bear the voluntary "USDA Organic" sticker are grown, handled and processed in accordance with U.S. Department of Agriculture guidelines.

Right now, no research proves that organic foods are better for you nutritionally or that they're safer than their nonorganic equivalents.  So when it comes to the organic-versus-conventional debate, it's a personal choice.  When deciding whether to go organic, consider these points:

• Pesticides can leave a residue on produce.  Buying organic limits exposure to these chemicals, although experts say the amount of pesticides on produce doesn't constitute a health risk.
• Organic foods cost more because the farming practices used are more labor intensive and the government's organic regulations are strict.  However, organic farming is generally kinder to the environment.
• Is organic fruit - possibly shipped from thousands of miles away - better than locally grown produce that isn't certified organic?  Local foods certainly may be fresher.  Some people say organic foods taste better, while others can't tell the difference.  If taste is the most important thing to you, going with the freshest vegetables - organic or not - is probably your best bet.
• Organic fruits and vegetables may spoil faster because they aren't treated with preservatives.  Their appearance may not be as appealing.

Labels 101

What exactly do those organic labels mean? Learn the lingo:

• 100 percent organic means products are completely organic or made of all organic ingredients.
• Organic products are at least 95 percent organic.
• Made with organic ingredients means the product contains at least 70 percent organic ingredients, but the organic seal isn't permitted.

Mold can penetrate and grow inside the soft flesh of fruit where you can’t see it. Consuming moldy food can cause allergic reactions, as well as respiratory problems. When you find a few moldy pieces of fruit inside a container, throw out the moldy fruit and any pieces of fruit that are directly touching them. Take a close look at the remaining pieces of fruit: if there are no signs of mold and the fruit is not overly mushy, thoroughly wash the fruit prior to consuming.

The United States Food and Drug Administration (FDA) recommends washing all fruits and vegetables under cold running water before preparation. Once fruits and vegetables are cut, chopped, or cooked, they should be refrigerated in covered containers or frozen in plastic freezer containers. Avoid leaving cut, peeled and cooked fruit and vegetables at room temperature for more than two hours.

Federal health officials estimate that nearly 48 million people are sickened by food contaminated with harmful germs each year, and some of the causes might surprise you.

Although most people know animal products must be handled carefully to prevent illness, produce, too, can be the culprit in outbreaks of foodborne illness. In recent years, the United States has had several large outbreaks of illness caused by contaminated fruits and vegetables—including spinach, cantaloupe, tomatoes, and lettuce.

Glenda Lewis, an expert on foodborne illness with the Food and Drug Administration, says fresh produce can become contaminated in many ways. During the growing phase, produce may be contaminated by animals, harmful substances in the soil or water, and poor hygiene among workers. After produce is harvested, it passes through many hands, increasing the contamination risk. Contamination can even occur after the produce has been purchased, during food preparation, or through inadequate storage.

If possible, FDA says to choose produce that isn’t bruised or damaged, and make sure that pre-cut items—such as bags of lettuce or watermelon slices—are either refrigerated or on ice both in the store and at home. In addition, follow these recommendations:

1. Wash your hands for 20 seconds with warm water and soap before and after preparing fresh produce.
2. If damage or bruising occurs before eating or handling, cut away the damaged or bruised areas before preparing or eating.
3. Rinse produce BEFORE you peel it, so dirt and bacteria aren’t transferred from the knife onto the fruit or vegetable.
4. Gently rub produce while holding under plain running water. There’s no need to use soap or a produce wash.
5. Use a clean vegetable brush to scrub firm produce, such as melons and cucumbers.
6. Dry produce with a clean cloth or paper towel to further reduce bacteria that may be present.
7. Remove the outermost leaves of a head of lettuce or cabbage.

Lewis says consumers should store perishable produce in the refrigerator at or below 40 degrees.

These tips on storing fresh fruits and vegetables will help you cut down on food waste and trips to the grocery store. You’ll save money while keeping fresh food on hand for your whole family.  

Fruits and vegetables are key to good nutrition. Foods like apples, broccoli, and green beans have the vitamins, minerals, and fiber your body needs to stay strong and healthy.

When you stock up on canned or frozen fruits and vegetables, buy items made without added sugar, fat, and sodium. They make much healthier options!

You can buy all kinds of fruits and veggies: canned, dried, or frozen. These options can be easy to find and are great for stocking your pantry and freezer. Fresh produce is also a great choice but storage can be difficult. The challenge with fresh foods is keeping them fresh.

Anything fresh can spoil quickly. Think about the last time you bought bananas. They may have seemed to turn brown overnight. Not to worry! Fresh foods can last longer if you store them right. Check out our top 6 tips for keeping your fruits and vegetables ready to eat.

1. Soak Up Extra Water

Too much moisture can cause fresh foods to spoil. Some items, like lettuce, naturally give off moisture over time. To keep some foods from spoiling, don’t let their liquids collect. It’s best to store foods like lettuce and leafy greens with something to soak up extra water. This could mean putting greens in a container with a paper towel. You could also use a cloth vegetable bag.  Either way, make sure you store leafy greens in the refrigerator so they last longer.

2. Limit Air

Air makes some fruits and vegetables turn brown. Apple slices are one example. It won’t hurt you to eat browning produce, but most people don’t prefer it. Lemon juice can help foods keep their color. Squeeze some lemon juice over sliced fruits and veggies to protect them from the air. You don’t have to worry about a sour taste either. When you’re ready to eat, just rinse off the lemon juice.

If you enjoy on-the-go snacks, try raw carrots or cucumbers. They are easy to pack in a backpack or purse.

3. Stop Water Loss

While water can cause some fresh foods to spoil, it can help others stay crisp. You can cut hardy vegetables like celery and carrots into bite-sized pieces for a healthy snack. Once they’re cut, place them in a bowl of water and store everything in the fridge. This will keep your vegetables from losing moisture and becoming wilted.

For fresh berries, water and a little vinegar can keep them from getting mushy. Wash berries in a mixture of 1 part vinegar to 3 parts water. For example, 1 cup of vinegar and 3 cups of water. The vinegar and water mix helps remove grime, spores, and bacteria. Make sure you rinse your berries with clean water to remove any leftover vinegar. Pat them dry and store your berries in the fridge.

4. Separate Certain Foods

Some fruits and vegetables give off gases, like ethylene, as they ripen. These gases can cause other foods to age faster than usual. Fruits and vegetables that release gases include mangos, peaches, and pears. Other foods like cucumbers, raspberries, and strawberries can be affected by the gases and ripen too fast. To stop foods from aging too quickly, it’s best to separate certain items. Try storing gas-releasing foods on a shelf separate from gas-sensitive ones.

5. Purchase Underripe Fruits and Veggies

When grocery shopping, everything you buy doesn’t have to be ready to eat. Things like tomatoes, avocados, and cantaloupe continue to ripen after they’re picked. Try purchasing some items when they’re still a little firm. They will soften over time, and you’ll have fresh produce for weeks on end.

6. Pick the Right Temperature

When it comes to storing fresh foods, temperature matters. The best storage temperature depends on the item you want to preserve. Most fruits and veggies do best in the refrigerator. Your refrigerator should be set to 40°F or less. You can use a crisper drawer to keep items fresh. The crisper helps fruits and vegetables get the right amount of air and keeps them from losing too much water. The crisper also keeps excess water from collecting. Remember, extra water can cause some foods to spoil.

Not all fresh foods need to be in the cold, though. You shouldn’t refrigerate things like underripe bananas and avocados. The cold can interrupt fruits’ ripening process and give fruit an unappealing look and texture. Store these fruits at room temperature.

Eating for Health

Healthy eating is an important part of caring for your body. Fruits and vegetables have many of the vitamins and minerals your body needs. Fresh produce is a great option for a quick snack or a nutritious meal. Stored the right way, some fresh fruits and vegetables can last for weeks. With the tips above, you can keep lots of fresh foods on hand. You’ll also cut down on food waste and trips to the grocery store, saving you time and money!

Each year millions of people get sick from food illnesses which can cause you to feel like you have the flu. Food illnesses can also cause serious health problems, even death. Follow these four steps to help keep you and your family safe.

1. Clean

Always wash your food, hands, counters, and cooking tools.

• Wash hands in warm soapy water for at least 20 seconds. Do this before and after touching food.
• Wash your cutting boards, dishes, forks, spoons, knives, and counter tops with hot soapy water. Do this after working with each food item.
• Rinse fruits and veggies.
• Do not wash meat, poultry, fish, or eggs. If water splashes from the sink in the process of washing, it can spread bacteria.
• Clean the lids on canned goods before opening.

2. Separate (Keep Apart)

Keep raw foods to themselves. Germs can spread from one food to another.

• Keep raw meat, poultry, seafood, and eggs away from other foods. Do this in your shopping cart, bags, and fridge.
• Do not reuse marinades used on raw foods unless you bring them to a boil first.
• Use a special cutting board or plate for raw foods only.

3. Cook

Foods need to get hot and stay hot. Heat kills germs.

• Cook to safe temperatures:
  • Beef, Pork, Lamb 145 °F
  • Fish 145 °F
  • Ground Beef, Pork, Lamb 160 °F
  • Turkey, Chicken, Duck 165 °F
• Use a food thermometer to make sure that food is done. You can’t always tell by looking.

4. Chill

Put food in the fridge right away.

• 2-Hour Rule: Put foods in the fridge or freezer within 2 hours after cooking or buying from the store. Do this within 1 hour if it is 90 degrees or hotter outside.
• Never thaw food by simply taking it out of the fridge. Thaw food:
  • In the fridge
  • Under cold water
  • In the microwave
• Marinate foods in the fridge.