Focus on Fruits

A Look MyPyramid Fruit Group Recommendations

Julie Garden-Robinson, Food and Nutrition SpecialistBridget Curley, Program Assistant

Fantastic Fruits

▲Fruits are good sources of: ▲Vitamins▲Minerals▲Fiber▲Phytochemicals – natural “plant

chemicals”

▲Enjoyable due to their sweet taste.

MyPyramid

▲Specific for your needs▲Age, gender and activity level

▲“Servings” are in cups

Buy Fruits that are Easy and Convenient

▲Keep fruit in easy reach▲Buy in season▲Keep a supply on hand▲Try pre-cut and ready-to-eat

packages

Have Fruits Available for Quick Snacks

▲Dried fruits are easy to store and carry

▲Grab whole fruit for on-the-go▲Keep healthy fruit snacks at your desk▲Try cool treats like frozen 100% juice

bars

Add More Fruit to Meals

▲Breakfast▲Top cereal with fruit▲Drink 100% fruit juice

▲Lunch▲Choose fruit options at restaurants▲Pack fruit in lunch

▲Dinner▲Add fruit to salads or dishes

Make Fruit More Fun!

▲Allow children to pick fruit they like▲Offer fruity snacks like raisins and

100% juice▲Make sweet treats using fruit

Daily Recommendations*

Children 2-3 years old4-8 years old

1 cup1 ½ cups

Girls 9-13 years old14-18 years old

1 ½ cups1 ½ cups

Boys 9-13 years old14-18 years old

1 ½ cups2 cups

* For those who get less than 30 minutes of physical activity

Daily Recommendations

Women 19-30 years old31-50 years old51 + years old

2 cups1 ½ cups1 ½ cups

Men 19-30 years old31-50 years old51 + years old

2 cups2 cups2 cups

For Additional Information

Visit www.MyPyramid.gov to personalize your food pyramid planExplore www.5aday.org for information on fruitsVisit www.ag.ndsu.nodak.edu/food.htm for nutrition, food safety and health information