Fresh fruit is an important part of a healthy diet. It is a good source of both soluble and insoluble fiber and it also provides many vitamins, minerals and naturally healthy compounds called phytonutrients. Fruit is an excellent choice as a snack and, since it lacks fat and is generally low in calories, it can be a helpful part of a weight control program. Fresh fruit is best, but some fruit is sold canned and certain fruits also freeze well, making fruit available everywhere year round. The U.S. Department of Agriculture recommends eating several servings of fruit daily.
Apples and Pears
Like most fruits, apples and pears contain almost no fat. Their calories are provided largely by carbohydrates in the form on natural sugar. One small apple has about 50 calories. Pears are slightly higher in calories, with about 80 calories in one small pear. Both apples and pears are excellent sources of fiber, especially if eaten without removing the skin. Apples and pears also provide several minerals, such as calcium and potassium, and they contain modest amounts of vitamins A and C and several B vitamins.
Bananas
Bananas are sweet fruits with a smooth, pleasing flesh. A small banana has about 70 calories, mostly in the form of carbohydrates with a small amount of protein. Like most fruits, bananas are a good source of fiber and are healthy sources of minerals and vitamins. They contain vitamins A and C and also provide calcium. Bananas are especially rich in potassium, a mineral important for many bodily functions, including maintenance of proper water balance.
Berries
Berries such as strawberries, blackberries and blueberries are very healthy fruits. All are relatively low in calories. Strawberries provide 23 calories, blackberries contain 40 calories and blueberries contain 48 calories in 100 g servings. All provide modest quantities of vitamins and minerals, but strawberries are especially rich in vitamin C, and blueberries are among the richest sources of anti-oxidant compounds, according to the USDA.
Citrus Fruit
Citrus fruit, such as oranges, grapefruit and kiwi fruit are among the most popular fresh fruits. They are noted for their high content of vitamin C, especially kiwifruit, which is among the highest in content of this vitamin among the fruits. Citrus fruit is also a low-calorie food. One small orange contains 45 calories, a small grapefruit has 32 calories, and one medium kiwifruit provides 46 calories. Citrus fruits also contain compounds called phytonutrients that have many health benefits, including removal of cancer-causing free radicals and suppression of inflammation.
Peaches and Plums
Peaches and plums are popular fruits that are available in several different varieties. They are also low in calories, like most fruits. A small peach or a medium plum provides about 30 calories. Both contain lots of calcium and potassium and small amounts of vitamins A and C. Although best when eaten fresh, peaches and plums retain good flavor when cooked and are therefore good choices to purchase canned.
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