Fruits

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strawberryLike most Americans, older people generally do not eat enough fruit. Yet, 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, raisins, and pineapple.

Try some fruits that you haven’t eaten before. Fruits with skins like apples and pears provide extra fiber that promotes regularity.

Here's a Tip

When you are out and need a snack, don’t be tempted by a candy bar. Instead, take along some fruit or raw vegetables in a plastic bag when you go out.

 

One half cup of fruit equals:

peach, banana, and dried fruit
Small piece of fruit such as a 2-inch peach or large plum Half an 8-inch banana or half an orange Quarter cup dried fruit
glass of juice, grapefruit, and cantaloupe
Four ounces of 100% fruit juice Half a medium grapefruit One-eighth of a medium cantaloupe
watermelon, grapes, and strawberries
Half inch wedge of watermelon Sixteen grapes Four strawberries

 

What's On Your Plate? is based on the nutrition recommendations for older adults in the Dietary Guidelines for Americans, 2010 from the U.S. Department of Agriculture (USDA) and the U.S. Department of Health and Human Services (HHS).