How Much Fruit Should You Eat in a Day

It has been common advice to include fruits and vegetables in your meals to ensure a balanced diet.??

However, there are some concerns regarding the sugar content of some fruits, raising the question of how much fruit is okay for consumption.??

Nutrition: How Much Fruit in A Day???

To get the recommended servings of fruit a day, you should have at least 2 servings of 1 cup of fruit. The size of one serving is approximately the size of a tennis ball.??

Different fruits have different nutrient components, but they all contain important nutrients that the body needs.??

Fruits have a high fiber content, which can help lower cholesterol levels, increase feelings of fullness, and contribute to weight loss over time.??

Fruits such as apples, grapefruit, and oranges are the most filling.??

How you consume your fruit is also important. Daily consumption of fruit juices can cause weight gain, according to a 2024 study.??

Children who drink 100% fruit juice have a chance of a 0.03 higher body mass index (BMI) while adults have a 0.02 higher BMI. Fruit juices are considered unhealthy as it is metabolized differently than the whole fruit.??

One 2023 study also concluded that diabetics should consume fresh or dried fruit instead of juices, pulps, pomaces, or other fruit-derived products.??

Aside from fiber, fruits also contain polyphenols, which are shown to improve blood sugar levels.??

How to Include Fruits in Meals???

If you are having a hard time to include fruits in your meals, here are some things you can do:??

• Add breakfast to your breakfast meals such as oatmeal, pancakes, or waffles. Berries are better partners for these.??

• Bring any fruit as an on-the-go snack??

• Substitute other snacks for fruit??

• If you don’t have time for preparation, buy already washed and cut fruits in the grocery store??

Consult your doctor or nutritionist if you are planning to change your diet to know if it is the best fit for your nutritional needs.?

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SOURCE:?

https://www.healthline.com/nutrition/how-much-fruit-per-day#TOC_TITLE_HDR_6?

https://www.mdpi.com/2674-0311/2/3/18?

https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/123-approach-to-eating-fruits-and-vegetables?

https://www.hsph.harvard.edu/news/hsph-in-the-news/fruit-juice-weight-gain/#:~:text=They%20found%20that%20among%20children,drink%20much%20more%20than%20that.?