Nutrition Note: Food Guide Pyramid - "Fruit" Group

The fruit group is the most commonly neglected food group in western diets³.  Fruit provides dietary fiber, vitamins, particularly vitamin A and C, minerals, such as potassium, and complex carbohydrates.  In addition, fruit is low in sodium and fat, which is wise to limit for a healthy diet.

Dietary fiber levels are higher in whole fruit than in fruit juices, therefore enjoy eating whole fruit frequently ².   The insoluble fiber found in fruit and vegetable skins helps to prevent constipation and hemorrhoids.  Fruit such as apples, grapefruit, and oranges contain soluble fiber that helps to lower cholesterol and delays glucose absorption.  This is of particular importance to people with diabetes¹.

The regular consumption of an abundance of fruit, vegetable, and fiber lowers the risk of certain cancers when compared to people who eat little of these foods ⁵. The reason why this occurs is not exactly known.  One possibility is the antioxidant properties of vitamin C, beta carotene, and vitamin E found in fruits and vegetables.  Another possibility is the presence of phytochemicals in plants.  These substances are known to protect plant cells from damage due to oxidation and inhibit unusual cell growth ⁵.

Table 1 indicates the servings of fruit recommended daily for the different gender and activity level

Table 1 - Number of servings of the Fruit Group⁴

Fruits such as a medium apple, orange, or banana, ½ cup chopped, cooked or canned fruit, or ¾ cup of fruit juice is considered one serving.   Read food labels to understand the amount of added sugar in the fruit juice or canned fruit.  These products do exist without added sugar.   Only juices that are 100 % fruit juice should be considered as fruit.  Be aware that a ½ cup serving of canned fruit in light syrup adds 2 teaspoons of sugar and for fruit in heavy syrup an additional 4 teaspoons of sugar is added ².  Remember limiting sugar is important to maintain a balanced diet.

In an effort to provide a healthy snack for children, at times too much fruit juice is consumed, which can result in limiting the intake of other essential nutrients.  With this in mind, limit fruit juice consumption to 1 ½ cups per day for children ¹.  Additional fruit can be consumed whole, in so doing also giving the need dietary fiber required.

The old saying “An apple a day keeps the doctor away” is the start of a balanced diet.  Fortunately we can now get tasty fruit year round, so obtaining the required daily fruit servings is a pleasant task for our taste buds and our health.

References for Nutrition Note: Food Guide Pyramid - Fruit Group

1. Brown, J. E.   1999.  Nutrition Now.  2nd ed.  Wadsworth Publishing, CA
2. Consumer Information Center .  The Food Guide Pyramid. www.pueblo.gsa.gov/cic_text/food-pyramid/main.htm
3. Dixon , L.B., Cronin F. J. and Krebs-Smith S. M.  2001.  Let the pyramid guide your food choices: capturing the total diet concept.  J Nutr.  Feb 131(2S-1):461S-472S.
4. Shaw, A., Fulton, L., Davis C., and Hogbin, M.  Using the Food Guide Pyramid: A Resource for Nutrition Educators. USDA.  Food, Nutrition and Consumer Services.  Center for Nutrition Policy and Promotion
5. Steinmetz, K. A. and Potter J. D.  1996.  Vegetables, fruit and cancer prevention: a review.  J Am Diet Assoc.  96:1027 - 39

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