University of Illinois Extension

Fruit Group

Fruit is also an important food group for getting many vitamins and minerals along with fiber. Based on ChooseMyPlate.gov recommendations, when consuming 2,000 calories a day, individuals should be consuming 2 cups of fruit every day.

Citrus fruit, strawberries, kiwi, and many other fruit are excellent sources of vitamin C. You will find vitamin A in foods such as cantaloupe, apricots, and mangos. Fruit also provides you with energy from their natural carbohydrates. Opt for whole fruits and vegetables more often. Whenever possible, buy fruit packed in juice rather than fruit in heavy syrup. Current recommendations are that no more than one serving of juice be included each day.

Many fruit juices are fortified with calcium and vitamin D. Read the label!