How much fruit should I be eating?

Fruits are an excellent source of several vitamins and minerals. They are also naturally high in dietary fiber, and low in calories and oils. For these reasons, fruit and vegetable consumption has been shown to beneficial towards heart health, diabetes, some cancers, and obesity.

The amount of fruit you should eat every day depends on your age and gender, but it is recommended to eat at least 1-2 cups of fruit per day. The table below shows the daily recommendations for each person depending on age and gender. Despite the benefits of fruit consumption, only 1 in 10 American adults consume the recommended amount of fruit per day. Fruit consumption is particularly low in men, people aged 18-30 years old, and people with lower income.

There are some simple ways to incorporate more fruit into your daily routine. Consider starting your day off with a glass of 100% fruit juice or smoothie, or adding sliced fruit to your morning cereal. For lunch and dinner, you can add chopped fruit to your salad or enjoy it as a post-meal desert. You can also snack on fresh or dried fruit throughout the day in between meals.

References:

1. https://www.cdc.gov/mmwr/volumes/66/wr/mm6645a1.htm?s_cid=mm6645a1_w

2. https://www.nhs.uk/live-well/eat-well/why-5-a-day/

3. https://www.heart.org/en/healthy-living/healthy-eating/add-color/how-to-eat-more-fruits-and-vegetables