The new guidelines established by the U.S. Department of Agriculture state that one-half of your plate should be covered with fruit and vegetable sources. The Choose My Plate concept, which replaces the USDA Food Pyramid, is easy to understand and apply. Both men and women over the age of 18 should strive for 2 cups of fruit per day. According to research by the USDA, almost one-half of Americans consume less than one serving of fruit each day.
Low in Calories
Fruits are comprised mostly of carbohydrates and virtually all are low in glycemic load. Whole fruits are also low in calories. One cup of seedless grapes totals about 60 calories and strawberries are even less, at 50. A large orange is about 85 calories; a small apple is around 55 calories. A banana comes in at about 120 calories. Dried fruit is a concentrated form of calories so be mindful of the caloric content. A 1/2-cup serving of raisins totals 245 calories and dried cranberries are about 210.
Good Fiber Source
Most Americans do not get enough fiber in their diet. According to the Institute of Medicine, men between the ages of 19 and 50 need 38 grams of fiber per day; women need 25 grams. After age 50, the requirements for men drop to 30 grams and women need 21. Whole fruit provides the highest amount of fiber, especially when eaten with the peel. For example, a small apple with the peel contains 3.3 grams of fiber but without the peel contains only 1.7 grams. Fiber is an essential nutrient that aids in digestion, satiety and can even lower cholesterol levels.
Contains Phytonutrients and Other Antioxidants
Even though there is no precise recommended dietary allowance established for phytonutrients, research supports the importance of these chemical compounds in your diet. Carotenoids are abundant in fruits and vegetables that are dark green in color as well as orange or red. Specifically, lycopene is found in pink grapefruit and watermelon; zeaxanthin is found in all citrus fruits. Polyphenols are found in most fruits and vegetables but apples, red grapes, strawberries, dark berries and citrus fruits are especially good sources.
Helps in Disease Prevention
Diets high in fiber can help prevent cardiovascular disease, obesity, as well as type 2 diabetes. In a 1995 study published in the "Journal of the American Medical Association" by Matthew Gillman, M.D., and colleagues, those who consumed three servings of fruit per day reduced stroke risk by 22 percent. High potassium intake can have a positive effect on blood pressure. To increase potassium in the diet, eat bananas, peaches or apricots as well as prunes or prune juice.
Strategies to Increase Fruit Consumption
A serving of fruit is 1 cup of whole fruit or juice or a 1/2 cup of dried fruit. Start the day with a bowl of cereal with fruit on top. Add fresh or frozen fruit to a smoothie or blend with yogurt. Pack fruit snacks; fruit is portable and can be eaten whole, canned, frozen, dried or as 100 percent juice. An apple dipped in peanut butter is a satisfying snack; frozen fruit bars or fruit kabobs are an excellent summer treat. Success in meeting your daily fruit consumption comes when you make a conscious effort to keep a variety of fruits within reach.
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