Nutritional Value
- Supply vitamins and minerals such as vitamin A, vitamin C, folic acid and potassium
- Rich in sugar and dietary fibre
Major Functions
- Dietary fibre promotes proper digestion; prevents constipation and intestinal diseases
- The vitamins, minerals and other nutrients in fruit work together to protect us from many chronic diseases such as diabetes, hypertension, cardiovascular diseases and certain cancers
Food Sources
- Fresh, frozen or canned fruit in juice
- Dried fruits and dates without added sugar or salt
- Pure fruit juice without added sugar
Definition of Serving Size
1 serving is approximately equivalent to:
- 2 pieces of small-sized fruit (e.g. plum or kiwifruit)
- 1 piece of medium-sized fruit (e.g. orange or apple)
- 1⁄2 piece of large-sized fruit (e.g. banana, grapefruit or star fruit)
- 1⁄2 bowl of fruit cuts or mini-sized fruit (e.g. watermelon, grapes or strawberries)
- 1 tablespoon of dried fruits without added sugar or salt (e.g. raisins or pitted prunes)
- 3⁄4 glass of pure fruit juice without added sugar* (e.g. fresh orange juice with pulp)
Remark: 1 bowl is about 250 - 300ml; 1 glass is about 240ml; 1 tablespoon is about 15ml
*Pure fruit juice contains less dietary fibre but a much higher sugar content. It is advisable to consume the whole fruit. Besides, pure fruit juice in excess of 3⁄4 cup (180 ml) will still be counted as one serving of fruit only.
Health Tips
- Eat a variety of fruit with different colours to get different nutrients
- Fresh fruits are better choices than canned, frozen or dried fruits and fruit juices
- Eat plenty of orange or yellowish fruits such as orange, papaya and mango because they are rich in vitamin A and C
- Compared with a whole fruit, fruit juice contains less dietary fibre but a much higher sugar content. Consuming whole fruit is hence recommended
- Most fruit are naturally low in fat but do remember to reduce intake of fruit which are combined with high-fat ingredients. For examples, fruit tarts, fruited ice cream and fruit cake with whipped cream
- Reduce the use of fruit with added sugar such as canned fruit in syrup, desserts, sweetened dried fruits and fruit juice made from concentrate