Fruits are an excellent source of essential vitamins and minerals, and they are high in fiber. Fruits also provide a wide range of health-boosting antioxidants, including flavonoids. Eating a diet high in fruits and vegetables can reduce a person’s risk of developing heart disease, cancer, inflammation, and diabetes.

If your recipe calls for a pint of fresh strawberries you can convert that into actual measurements. One pint (24 medium or 36 small berries) is equal to 2 1/2 cups whole, 1 3/4 cups sliced, or 1 1/4 cups puréed.

What counts as a cup of fruit? In general, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the Fruit Group.

Juice does count as a fruit. According to the CDC, a cup of fruit juice does count as a serving of fruit, but nutritionists caution that you’re not getting the fiber and other good benefits of eating whole fruit.

How many ounces is a fruit cup?

Americans consume a variety of fruits in their everyday lives; a 2020 survey found that bananas were the most widely purchased fruit among U.S. consumers.

For example, United States Department of Agriculture (USDA) guidelines recommend the average adult consume two servings of fruit per day, while the American Heart Association (AHA) recommends adults eat four to five servings of fruit per day.

Meat doesn’t have fibre, nor does it have key vitamins and nutrients. Fruits and vegetables may have vitamins, but they don’t have anywhere close to enough fat or protein, even eaten in quantity. The body does not need as much as you might think to stay alive, but you omit them at your peril.

But for healthy adults, experts say that eating lots and lots of fruit is unlikely to get you into trouble, as long as it’s part of a normal diet. The main concern with overeating fruit is its natural sugar. For one thing, whole fruit has both soluble and insoluble fiber.

As all these nutrients play an essential role for your health, they also improve your bone density. Eat pineapple, strawberries, oranges, apples, bananas and guavas. All these fruits are loaded with vitamin C, which in turn, strengthen your bones.

“The simple and attainable message is to consume one cup of blueberries daily to improve cardiovascular health.

“They also contain carotenoids like lutein and zeaxanthin which act as antioxidants in the body, removing free radicals that could cause lung damage.” In order to work these into your diet, the lung health expert suggests sautéing them with eggs.

One serving equals a piece of fruit about the size of a regular light bulb; 1/4 cup dried fruit; 6 oz. fruit juice; or 1/2 cup fresh, frozen, or canned fruit. Aim for four or five servings daily (three if you have diabetes).

20 Healthy Fruits That Are Super Nutritious

1. Apples. One of the most popular fruits, apples are chock-full of nutrition.
2. Blueberries. Blueberries are well known for their antioxidant and anti-inflammatory properties.
3. Bananas.
4. Oranges.
5. Dragon fruit.
6. Mango.
7. Avocado.
8. Lychee.

What a daily serving of fruit and vegetables looks like. Five servings of vegetables: three cups of lettuce, a half cup of broccoli and a half cup of peppers. Amanda Capritto/CNET. Five servings of fruit: a half cup of blueberries, half a mango, one apple and one cup of cantaloupe.

And as long as it’s 100% pure juice, it counts. But only as one portion, no matter how much you drink. This is because juices don’t contain fibre (unlike a whole piece of fruit).