Any fruit or 100% fruit juice counts as part of the Fruit Group. Eating fruit provides health benefits — 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. Learn more.
Citrus fruit high in vitamin C, ascorbic acid
Image by Free-Photos
What Are Fruits?
Colorful Fruits
Image by Julia Zolotova/Unsplash
Colorful Fruits
Image by Julia Zolotova/Unsplash
Fruits
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
Source: National Institute on Aging (NIA)
Additional Materials (12)
Eat 5 Fruits & Vegetables a Day
Video by Renown Health/YouTube
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Video by LivingHealthyChicago/YouTube
Powerhouse Fruits and Veggies
Video by WebMD/YouTube
What's the Difference Between Fruits and Vegetables?
Video by SciShow Kids/YouTube
How To Make Baby Food: Mixed Fruits
Video by Cincinnati Children's/YouTube
Top fruits to keep your heart healthy
Video by CNN/YouTube
Which Fruits and Vegetables Help Prevent Lung Cancer?
Video by Baylor Scott & White Health/YouTube
Fruits And Vegetables Causing Your Mouth To Itch
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Are spotty fruits and vegetables safe to eat? - Elizabeth Brauer
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Better Health: Fruits and Veggies
Video by St. Luke's Health System/YouTube
Benefits Of Fruits And Vegetables For Health - Why Are Fruits And Vegetables Good For You
Video by Whats Up Dude/YouTube
Citrus fruit high in vitamin C, ascorbic acid
Image by Free-Photos
1:08
Eat 5 Fruits & Vegetables a Day
Renown Health/YouTube
1:32
Tips For Getting More Fruits And Veggies Into Your Day
LivingHealthyChicago/YouTube
2:37
Powerhouse Fruits and Veggies
WebMD/YouTube
4:09
What's the Difference Between Fruits and Vegetables?
SciShow Kids/YouTube
0:43
How To Make Baby Food: Mixed Fruits
Cincinnati Children's/YouTube
0:58
Top fruits to keep your heart healthy
CNN/YouTube
1:21
Which Fruits and Vegetables Help Prevent Lung Cancer?
Baylor Scott & White Health/YouTube
0:38
Fruits And Vegetables Causing Your Mouth To Itch
National Jewish Health/YouTube
4:09
Are spotty fruits and vegetables safe to eat? - Elizabeth Brauer
TED-Ed/YouTube
1:38
Better Health: Fruits and Veggies
St. Luke's Health System/YouTube
1:31
Benefits Of Fruits And Vegetables For Health - Why Are Fruits And Vegetables Good For You
Whats Up Dude/YouTube
Citrus fruit high in vitamin C, ascorbic acid
Free-Photos
Health Benefits
Kiwi Fruit, MRI Scan
Kiwi Fruit, MRI Scan
1
2
Kiwi Fruit, MRI Scan
Interactive by TheVisualMD
Kiwi Fruit, MRI Scan
Kiwi Fruit, MRI Scan
1
2
Kiwi Fruit, MRI Scan
This 3D interactive allows you to rotate and clip into a MRI scan of kiwifruit. Originally from China -- but named for New Zealand`s national bird -- kiwifruit was first cultivated in the U.S. in the early 1900`s. According to a study at Rutgers University, the kiwi is, ounce for ounce, the most nutrient-dense fruit. Exceptionally high in Vitamin C, a half-cup serving of kiwi satisfies 140% the recommended DV. It provides 6% of the RDA for fiber, 10% for folic acid (B9) and Vitamin E, 8% for Copper, and 5.5% for calcium. Kiwi is high in fiber and virtually devoid of sodium or fat.
Interactive by TheVisualMD
Health Benefits of Fruits
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.
Source: MyPlate.gov
Additional Materials (17)
Benefits Of Fruits And Vegetables For Health - Why Are Fruits And Vegetables Good For You
Video by Whats Up Dude/YouTube
Healthy Living Series – The Benefits of Fruit and Vegetables
Video by 衞生署衞生防護中心, CHP, Department of Health, HKSARG/YouTube
10 Amazing Health Benefits of Mulberries | Mulberry benefits and side effects
Video by All About Your Health/YouTube
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7 Life Changing Health Benefits of Orange You Don’t Know Existed | Amazing Health Benefits Of Orange
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Video by Foods4Health/YouTube
Top Healthy Benefits Of Strawberries
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Hair Health Benefits of Pears - Health Benefits of Pears
Video by Foods4Health/YouTube
Skin Health Benefits of Pears - Health Benefits of Pears
Video by Foods4Health/YouTube
Hair Health Benefits of Peaches - Health Benefits of Peaches
Video by Foods4Health/YouTube
Health Benefits of Raspberries
Video by Foods4Health/YouTube
Top 6 Health Benefits of Peaches - Health Benefits of Peaches
Video by Foods4Health/YouTube
🥝 10 Health Benefits of Kiwi Fruit
Video by Study Force/YouTube
Skin Health Benefits of Papaya - Health Benefits of Papaya
Video by Foods4Health/YouTube
Skin Health Benefits of Peaches - Health Benefits of Peaches
Video by Foods4Health/YouTube
Skin Health Benefits of Oranges - Health Benefits of Oranges
Video by Foods4Health/YouTube
Plum Fruit: Benefits for Health
Video by Ryan Taylor/YouTube
1:31
Benefits Of Fruits And Vegetables For Health - Why Are Fruits And Vegetables Good For You
Whats Up Dude/YouTube
2:16
Healthy Living Series – The Benefits of Fruit and Vegetables
衞生署衞生防護中心, CHP, Department of Health, HKSARG/YouTube
3:44
10 Amazing Health Benefits of Mulberries | Mulberry benefits and side effects
All About Your Health/YouTube
7:10
Discover the benefits of fruits and vegetables
Independence Blue Cross/YouTube
4:44
7 Life Changing Health Benefits of Orange You Don’t Know Existed | Amazing Health Benefits Of Orange
Natural Ayurvedic Home Remedies/YouTube
1:39
Hair Health Benefits of Pineapple - Health Benefits of Pineapple
Foods4Health/YouTube
7:52
Top Healthy Benefits Of Strawberries
Doctor Vero/YouTube
1:37
Hair Health Benefits of Pears - Health Benefits of Pears
Foods4Health/YouTube
1:39
Skin Health Benefits of Pears - Health Benefits of Pears
Foods4Health/YouTube
1:29
Hair Health Benefits of Peaches - Health Benefits of Peaches
Foods4Health/YouTube
3:17
Health Benefits of Raspberries
Foods4Health/YouTube
2:23
Top 6 Health Benefits of Peaches - Health Benefits of Peaches
Foods4Health/YouTube
0:46
🥝 10 Health Benefits of Kiwi Fruit
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1:38
Skin Health Benefits of Papaya - Health Benefits of Papaya
Foods4Health/YouTube
2:12
Skin Health Benefits of Peaches - Health Benefits of Peaches
Foods4Health/YouTube
2:13
Skin Health Benefits of Oranges - Health Benefits of Oranges
Foods4Health/YouTube
3:27
Plum Fruit: Benefits for Health
Ryan Taylor/YouTube
Daily Intake
Apple, MRI Scan
Apple, MRI Scan
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Apple, MRI Scan
Interactive by TheVisualMD
Apple, MRI Scan
Apple, MRI Scan
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Apple, MRI Scan
This 3D interactive allows you to rotate and clip into a MRI scan of an apple. Apples are the second most popular fruit (following bananas), and a single medium-sized apple can satisfy half the daily recommended daily intake of all fruits. Due to its sweet taste and generous fiber content (about 4 grams in medium-sized apples), the apple makes a satisfying and filling snack. Apples are also a good source of Vitamin C. As antioxidants, apples help fight cholesterol by neutralizing the oxidizing effects of LDL ("bad") cholesterol on blood vessels. Apples are also high in sugar -- Fuji being the sweetest variety -- though some experts have qualified that other nutrients in the fruit prevent apples from causing a spike in blood-sugar levels. To gain the health benefit from an apple, don`t peel it: a high percentage of the fruit`s nutrients and fiber are resident in the skin.
Interactive by TheVisualMD
How Much Fruit Should I Eat Each Day?
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.
Daily Recommendations*
Toddlers
12 to 23 months
½ to 1 cup
Children
2-3 yrs
1 to 1½ cups
4-8 yrs
1 to 2 cups
Girls
9-13 yrs
1½ to 2 cups
14-18 yrs
1½ to 2 cups
Boys
9-13 yrs
1½ to 2 cups
14-18 yrs
2 to 2½ cups
Women
19-30 yrs
1½ to 2 cups
31-59 yrs
1½ to 2 cups
60+ yrs
1½ to 2 cups
Men
19-30 yrs
2 to 2½ cups
31-59 yrs
2 to 2½ cups
60+ yrs
2 cups
Amount that counts as 1 cup of fruit
Apple
1 small or ½ large apple
1 cup, sliced or chopped, fresh
⅔ cup, baked
½ cup, dried
Applesauce
1 cup applesauce
Banana
1 large banana
1 cup, sliced
⅔ cup, mashed
Blueberries
1 cup, fresh or frozen
⅓ cup, dried
Cantaloupe
1 cup, diced or melon balls
Casaba melon
1 cup, diced or melon balls
Dates
10 dates
½ cup, whole or cut-up
Figs
5 figs, fresh
10 figs, dried
Grapes
22 seedless grapes
1 cup, whole or cut-up
Grapefruit
1 medium grapefruit
1 cup, sections
Guava
3 guavas
1 cup, sliced or chopped
Kiwifruit
2 to 3 kiwifruits
1 cup, sliced or chopped
Kumquats
10 kumquats
1 cup
Mango
7 slices or chunks, fresh or frozen
1 cup, fresh or frozen
⅓ cup, dried
Mixed fruit (fruit cocktail)
1 cup, diced or sliced, fresh or canned, drained
Orange
1 large orange
1 cup, sections
Orange, mandarin
1 cup, canned, drained
Papaya
1 small papaya
1 cup, sliced or chopped
Peach
1 large peach
1 cup, sliced or diced, fresh, cooked, frozen or canned, drained
2 halves, canned
Pear
1 medium pear
1 cup, sliced or diced, fresh, cooked, or canned, drained
Pineapple
1 cup, chunks, sliced or crushed, fresh, cooked or canned, drained
Plum
3 medium or 2 large plums
1 cup, sliced, fresh or cooked
½ cup, dried (prunes)
Strawberries
About 8 large strawberries
1 cup, whole, halved, or sliced, fresh or frozen
Watermelon
1 small wedge or slice
1 cup, diced or melon balls
Dried fruit (raisins, prunes, apricots, figs, etc.)
½ cup dried fruit
100% fruit juice (orange, apple, grape, grapefruit, etc.)
1 cup
Source: MyPlate.gov
Additional Materials (6)
How Much Fruit Is Best to Eat Per Day?
Video by Healthline/YouTube
The right amount of servings of fruits and vegetables
Video by News4JAX The Local Station/YouTube
How to Eat More Fruit and Vegetables Every Day: Cardiac College
Video by Cardiac College/YouTube
What Counts as a Serving of Fruit?
Video by Nourishable/YouTube
6 Healthiest Fruits You Can Eat
Video by Healthline/YouTube
Kiwi Benefits – 3 Benefits You Probably Don't Know About!
Video by kwhitsitt1/YouTube
3:54
How Much Fruit Is Best to Eat Per Day?
Healthline/YouTube
2:05
The right amount of servings of fruits and vegetables
News4JAX The Local Station/YouTube
3:44
How to Eat More Fruit and Vegetables Every Day: Cardiac College
Cardiac College/YouTube
1:55
What Counts as a Serving of Fruit?
Nourishable/YouTube
3:57
6 Healthiest Fruits You Can Eat
Healthline/YouTube
5:09
Kiwi Benefits – 3 Benefits You Probably Don't Know About!
kwhitsitt1/YouTube
Focus on Whole Fruits
Colorful variety of fruits
Image by USDA Agricultural Research Service/Photo Stephen Ausmus
Colorful variety of fruits
USDA scientists have made tremendous contributions to fruit and vegetable farming, including domesticating the wild blueberry and developing virus-free strawberries.
Image by USDA Agricultural Research Service/Photo Stephen Ausmus
Focus on Whole Fruits
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.
Source: United States Department of Agriculture (USDA)
Additional Materials (4)
Tips for eating more fruits & veggies
Video by Citytv/YouTube
Healthy Eating Tips: Eating More Fruit
Video by University of Ottawa Heart Institute/YouTube
How to Eat More Fruit and Vegetables Every Day: Cardiac College
Video by Cardiac College/YouTube
How To Slice Every Fruit | Method Mastery | Epicurious
Video by Epicurious/YouTube
7:10
Tips for eating more fruits & veggies
Citytv/YouTube
1:41
Healthy Eating Tips: Eating More Fruit
University of Ottawa Heart Institute/YouTube
3:44
How to Eat More Fruit and Vegetables Every Day: Cardiac College
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23:37
How To Slice Every Fruit | Method Mastery | Epicurious
Epicurious/YouTube
Why Is It Important?
Persimmon, MRI Scan (Rotation)
Persimmon, MRI Scan (Clipping)
1
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Persimmon, MRI Scan
Interactive by TheVisualMD
Persimmon, MRI Scan (Rotation)
Persimmon, MRI Scan (Clipping)
1
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Persimmon, MRI Scan
This 3D interactive allows you to rotate and clip into a MRI scan of a persimmon. The persimmon fruit resembles the tomato. It is low in calories (about 70 calories per 100g) and fats, and a rich source of dietary fiber. Fresh persimmons contain antioxidants including beta-carotene (a Vitamin A precursor), lycopene, lutein, zeaxanthin and cryptoxanthin. The fruits are also a very good source of Vitamin C, B-complex vitamins such as folic acid (B9), pyridoxine (B6), and thiamin (B1), and of the minerals potassium, manganese, copper, and phosphorus.
Interactive by TheVisualMD
Why Is It Important to Eat Fruit?
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.
Source: MyPlate.gov
Additional Materials (4)
Show younger children why eating their fruit and veg is good for them
Video by Eat Happy Project/YouTube
Getting vitamins from fruits and vegetables
Video by WCNC/YouTube
Fruits, Veggies and Fiber | Survivorship Healthy Lifestyle Series
Video by Roswell Park Comprehensive Cancer Center/YouTube
Get Heart Healthy with Soluble Fiber
Video by American Heart Association/YouTube
3:16
Show younger children why eating their fruit and veg is good for them
Eat Happy Project/YouTube
1:43
Getting vitamins from fruits and vegetables
WCNC/YouTube
2:31
Fruits, Veggies and Fiber | Survivorship Healthy Lifestyle Series
Roswell Park Comprehensive Cancer Center/YouTube
2:35
Get Heart Healthy with Soluble Fiber
American Heart Association/YouTube
Organic: Is It Better?
Organic: Is It Better?
Image by TheVisualMD
Organic: Is It Better?
Organic food can be defined from different perspectives. First, by what it does not use. According to the USDA, "Organic meat, poultry, eggs, and dairy products come from animals that are given no antibiotics or growth hormones. Organic food is produced without using most conventional pesticides; fertilizers made with synthetic ingredients or sewage sludge; bioengineering; or ionizing radiation." Perhaps most importantly, however, is that organic agriculture integrates farming practices into an ecological whole. Balance and harmony are the keys. Organic agriculture promotes water conservation and soil fertility through practices that restore, maintain and enhance biological diversity and ecological harmony. If that sounds like a mission, it is. As the USDA phrases it, "The primary goal of organic agriculture is to optimize the health and productivity of interdependent communities of soil life, plants, animals and people." And not just for today, but for future generations as well. Call it organics for the planet.
Image by TheVisualMD
Should You Eat Organic?
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.
Source: U.S. Department of Veterans Affairs
Additional Materials (5)
An Organic Diet Reduces Pesticides in the Body
Organic food can be defined from different perspectives. First, by what it does not use. According to the USDA, "Organic meat, poultry, eggs, and dairy products come from animals that are given no antibiotics or growth hormones. Organic food is produced without using most conventional pesticides; fertilizers made with synthetic ingredients or sewage sludge; bioengineering; or ionizing radiation." Perhaps most importantly, however, is that organic agriculture integrates farming practices into an ecological whole. Balance and harmony are the keys. Organic agriculture promotes water conservation and soil fertility through practices that restore, maintain and enhance biological diversity and ecological harmony. If that sounds like a mission, it is. As the USDA phrases it, "The primary goal of organic agriculture is to optimize the health and productivity of interdependent communities of soil life, plants, animals and people." And not just for today, but for future generations as well. Call it organics for the planet.
Image by TheVisualMD
Organic Only?
The image shows that some produce carries high levels of pesticides when grown conventionally while other kinds of produce do not. On the left, some examples of the so-called \"Dirty Dozen\" with high pesticide levels: sweet bell peppers, lettuce, grapes, blueberries, strawberries, and new potatoes. On the right, some of the \"Clean 15\" produce, which do not carry high levels of pesticides: asparagus, watermelon, cabbage, grapefruit, mango. This visual was part of a story encouraging readers to buy organic versions of the \"Dirty Dozen\" whenever possible, to avoid high levels of pesticides in their food. *Data and title courtesy of the Environmental Working Group (EWG).
Image by TheVisualMD
Organic: Is It Better?
Agriculture used to be exclusively organic. By necessity. It is only in the past century that farmers have been able to spray their fields and crops with chemical fertilizers, herbicides and pesticides. Modern agriculture has been able to feed the world in large part thanks to these industrially-produced chemicals. At the same time, however, concerns over the impact of chemical-based agriculture have also been growing.
Image by TheVisualMD
All Natural: Less is More?
What is “all natural” when it comes to packaged food? One thing we know for sure is that it is increasingly popular. The U.S. market for “all natural” foods is booming. And yet, the term “natural” doesn`t mean much on its own. It is certainly not synonymous with “healthy,” since salt, sugar and butter fat can all be natural. And it is not the same as “organic” even though many consumers confuse the two. In fact, there is no single definition for “natural.” In 1993, the FDA announced that it would follow a policy that considered “natural” as meaning foods to which nothing artificial or synthetic has been added. Basically, foods that don`t include stuff you wouldn`t expect to find there. That may sound definitive, but it wasn`t and isn`t. The confusion over the use of “natural” remains and many consumer groups, such as the Center for Science in the Public Interest, are calling on the FDA to address the problem and issue clear standards. The FDA has issued warning letters on a case-by-case-basis for the inappropriate use of the claim “natural,” but that doesn`t seem enough.
Image by TheVisualMD
The Effect of Organic Food
Video by CelebrateHealth.tv/YouTube
An Organic Diet Reduces Pesticides in the Body
TheVisualMD
Organic Only?
TheVisualMD
Organic: Is It Better?
TheVisualMD
All Natural: Less is More?
TheVisualMD
1:35
The Effect of Organic Food
CelebrateHealth.tv/YouTube
What If I Find Mold?
Pomegranate MRI
Pomegranate MRI
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Pomegranate MRI
Interactive by TheVisualMD
Pomegranate MRI
Pomegranate MRI
1
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Pomegranate MRI
Polyphenols, a type of antioxidant found in pomegranates, may reduce the risk of plaque buildup on artery walls.
Interactive by TheVisualMD
What If I Find Moldy Fruit in a Container with Other Fruit?
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.
Source: United States Department of Agriculture (USDA)
Additional Materials (3)
Can You Cut The Mold Off Food and Eat It?
Video by Seeker/YouTube
This Is What Happens When You Eat Mold By Accident
Video by Mashed/YouTube
Never Eat The ‘Clean’ Part Of Moldy Bread
Video by Science Insider/YouTube
2:52
Can You Cut The Mold Off Food and Eat It?
Seeker/YouTube
3:28
This Is What Happens When You Eat Mold By Accident
Mashed/YouTube
3:21
Never Eat The ‘Clean’ Part Of Moldy Bread
Science Insider/YouTube
How Should I Store Cut Fruit?
Dragon Fruit, MRI Scan
Dragon Fruit, MRI Scan
1
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Dragon Fruit, MRI Scan
Interactive by TheVisualMD
Dragon Fruit, MRI Scan
Dragon Fruit, MRI Scan
1
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Dragon Fruit, MRI Scan
This 3D interactive allows you to rotate and clip into a MRI scan of a dragon fruit. Dragon fruit, also known as pitaya, is a sweet fruit with an unusual appearance: green, pointed leaves similar to those on the crown of a pineapple rise from the red skin of the pitaya in a shape like flames, and the fruit`s white pulp is flecked with small black seeds (which are not typically consumed). Dragon fruit contains significant levels of Vitamin C, carotene, calcium, and B vitamins, in addition to other nutrients. The fruit is known for its antioxidant properties and can play a role in healthy digestion, immune function, healthy skin, and good night vision.
Interactive by TheVisualMD
How Should I Store Cut Fruit and Vegetables?
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.
Source: United States Department of Agriculture (USDA)
Additional Materials (2)
HOW TO FREEZE FRUITS
Video by GLOBAL FOOD BOOK/YouTube
How to Keep Your Fruits and Veggies Fresher for Longer
Video by BRIGHT SIDE/YouTube
6:12
HOW TO FREEZE FRUITS
GLOBAL FOOD BOOK/YouTube
8:25
How to Keep Your Fruits and Veggies Fresher for Longer
BRIGHT SIDE/YouTube
Tips to Clean Fruits
Cleaning fruits and vegetables
Image by U.S. Food and Drug Administration (FDA)
Cleaning fruits and vegetables
Fresh produce can become contaminated in many ways, but following these simple steps can help protect you and your family from foodborne illness.
Image by U.S. Food and Drug Administration (FDA)
7 Tips for Cleaning Fruits, Vegetables
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:
Wash your hands for 20 seconds with warm water and soap before and after preparing fresh produce.
If damage or bruising occurs before eating or handling, cut away the damaged or bruised areas before preparing or eating.
Rinse produce BEFORE you peel it, so dirt and bacteria aren’t transferred from the knife onto the fruit or vegetable.
Gently rub produce while holding under plain running water. There’s no need to use soap or a produce wash.
Use a clean vegetable brush to scrub firm produce, such as melons and cucumbers.
Dry produce with a clean cloth or paper towel to further reduce bacteria that may be present.
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.
Source: FDA Consumer Health Information
Additional Materials (5)
7 Tips for Cleaning Fruits, Vegetables
Video by U.S. Food and Drug Administration/YouTube
8 Tips to Properly Wash Fruits and Vegetables
Video by Training Express/YouTube
How to Wash Vegetables Naturally : Healthy Fruit & Vegetable Tips
Video by cookingguide/YouTube
Proper Handling and Washing of Vegetables
Video by CG Singapore/YouTube
Food Safety Tips
Video by Orange County Health Care Agency/YouTube
2:54
7 Tips for Cleaning Fruits, Vegetables
U.S. Food and Drug Administration/YouTube
4:00
8 Tips to Properly Wash Fruits and Vegetables
Training Express/YouTube
1:50
How to Wash Vegetables Naturally : Healthy Fruit & Vegetable Tips
cookingguide/YouTube
3:53
Proper Handling and Washing of Vegetables
CG Singapore/YouTube
2:45
Food Safety Tips
Orange County Health Care Agency/YouTube
Keep It Fresh
Different Kind of Vegetables Rich in Vitamins and Minerals
Image by TheVisualMD
Different Kind of Vegetables Rich in Vitamins and Minerals
Both the American Heart Association and the U.S. Department of Agriculture (USDA) recommend daily portions of fruits and vegetables, which are high in fiber, vitamins, and minerals, and low in salt, saturated fats, and cholesterol. Green, leafy vegetables such as spinach and broccoli are high in folic acid and vitamin B, which control the levels of an amino acid - homocysteine - in the blood. Homocysteine can cause nicks in the arterial wall and promote the development of atherosclerosis.
Image by TheVisualMD
Fruits and Vegetables: Keep Them Fresh to Keep You Healthy
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!
Fresh produce is a great option for a quick snack or a nutritious meal.
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!
Source: Centers for Disease Control and Prevention (CDC)
Additional Materials (4)
Proper Food Storage
Video by RafflesHospital/YouTube
How to Wash Vegetables Naturally : Healthy Fruit & Vegetable Tips
Video by cookingguide/YouTube
Separate raw meat from fruits and vegetables
Video by Centers for Disease Control and Prevention (CDC)/YouTube
Are spotty fruits and vegetables safe to eat? - Elizabeth Brauer
Video by TED-Ed/YouTube
2:34
Proper Food Storage
RafflesHospital/YouTube
1:50
How to Wash Vegetables Naturally : Healthy Fruit & Vegetable Tips
cookingguide/YouTube
0:07
Separate raw meat from fruits and vegetables
Centers for Disease Control and Prevention (CDC)/YouTube
4:09
Are spotty fruits and vegetables safe to eat? - Elizabeth Brauer
TED-Ed/YouTube
Food Safety
Food Safety for Children Under 5
Image by USDA Food Safety
Food Safety for Children Under 5
Children under the age of five are at an increased risk for foodborne illness and related health complications because their immune systems are still developing. Young children with developing immune systems cannot fight off infections as well as adults can. Additionally, young children produce less stomach acid that kills harmful bacteria, making it easier for them to get sick.
Image by USDA Food Safety
4 Basic Steps for Food Safety
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.
Source: Food and Drug Administration (FDA)
Additional Materials (4)
Food Safety Tips: Clean, Separate, Cook, Chill
Following these safe food-handling practices will help prevent foodborne illness.
Image by U.S. Food and Drug Administration (FDA)
Food Safety for Baby and Me
Image by FoodSafety.gov
Food Safety in Seconds
Video by U.S. Food and Drug Administration/YouTube
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Fruits
Any fruit or 100% fruit juice counts as part of the Fruit Group. Eating fruit provides health benefits — 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. Learn more.