Fruit comes in many varieties and forms: it can be eaten fresh, dried, pre–prepared in tins or juiced. Fruit is an excellent source of vitamins (especially vitamin C and folate) and carbohydrate. Fruit is also a good source of fibre when eaten with the skin left on. The sweetness in fruit comes from high levels of natural sugars, so over–consumption can play a part in weight gain and tooth decay.
How much should I eat?
Men should eat 3–4 serves of fruit each day, and women 2–3 serves.
One serve of fruit is equivalent to:
- 1 medium piece (150g) of larger fruits (e.g. apple, banana, orange, pear)
- 2 small pieces (150g) of smaller fruits (e.g. apricots, kiwi fruit, plums)
- 1 cup (150g) diced pieces of canned fruit
- 1 ½ tablespoons sultanas or 4 dried apricot halves
- ½ cup fruit juice
These amounts supply roughly 300 kilojoules.