Sweet, juicy and nutrient-packed, the fruit group consists of fresh, canned, frozen, dried and juiced. It is recommended we eat five to nine servings of fruit and veggies per day. Fruits provide energy in the form of carbohydrates as well as fiber, and an array of vitamins, minerals and phytonutrients.

Phytonutrients are substances found in plants, like fruit, that promote our overall health and are protective against various diseases. For example, watermelon contains the phytonutrient lycopene, which may benefit heart health and is linked to a reduced risk of certain cancers.

One bit of confusion around fruit is its sugar content. Yes, fruits contain sugar, but it is sugar that is found naturally in the fruit. The discussions about limiting sugar intake are about sugars added to foods, such as sugar added to sodas, candies, sports drinks, etc. There is no need to limit one’s intake of naturally occurring sugars.

Consider these tips to boost your fruit intake:

Plan for it. Aim to include whole fruit at each meal. That’s a great start to getting your five to nine servings per day, and it’s a big boost to your daily fiber and phytonutrient consumption.

Eat the “whole” thing. Choose whole fruits most of the time instead of juice. With juice, you miss out on the fiber benefits. If you do drink juice occasionally, choose 100% fruit juice, and limit it to no more than eight ounces per day.

It takes all kinds. Don’t turn your nose up at frozen or canned fruit. If you choose those without added sugars, sauces and syrups, they’re just as nutritious as fresh. Plus, they can be easier on the wallet.

(Environmental Nutrition is the award-winning independent newsletter written by nutrition experts dedicated to providing readers up-to-date, accurate information about health and nutrition in clear, concise English. For more information, visit www.environmentalnutrition.com.)

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