1. FOCUS ON
FRUITS
The MyPlate Fruit Group
Julie Garden-Robinson, Ph.D., R.D., L.R.D., Food and Nutrition Specialist
Stacy Wang, R.D., L.R.D., Extension Associate
2. Fantastic Fruit
Fiber Phytochemicals
Vitamins
Minerals
Fruit
NDSU Extension Service
4. Servings Are Measured In Cups
What counts as a cup?
1 large banana 8 large
(8 to 9 inches) strawberries
1 small apple
(2.5 inches)
NDSU Extension Service
5. Tips to Help Meet Daily
Recommendation
Buy Try precut
Keep a bowl of fresh, dried, frozen
whole fruit on the or canned fruits so
packages of
table for easy reach you always have fruit (without
some on hand added sugar)
NDSU Extension Service
6. On-the-go Ideas
Dried Whole
fruit fruit
100%
Healthy
frozen
fruit
juice
snacks
bars
NDSU Extension Service
7. Add More Fruit to Your Meals
Breakfast Lunch Dinner
• Top cereal • Choose • Add fruit
with fruit fruit to salads
• Drink options at and dishes
100% fruit restaurants
juice • Pack fruit
in lunch
NDSU Extension Service
8. Make Fruit Fun!
Allow children to pick fruit
Offer dried fruits and 100% juice
Decorate plates with fruit slices
Serve fruit with a low-fat or fat-free yogurt dip
Make a fruit and yogurt smoothie
NDSU Extension Service
9. Daily Recommendations
Children 2 to 3 years old 1 cup
4 to 8 years old 1 to 1½ cups
Girls 9 to 13 years old 1½ cups
14 to 18 years old 1½ cups
Boys 9 to 13 years old 1½ cups
14 to 18 years old 2 cups
* For those who get less than 30 minutes of physical activity
NDSU Extension Service
10. Daily Recommendations
Women 19 to 30 years old 2 cups
31 to 50 years old 1½ cups
51 + years old 1½ cups
Men 19 to 30 years old 2 cups
31 to 50 years old 2 cups
51 + years old 2 cups
* For those who get less than 30 minutes of physical activity
NDSU Extension Service
11. Want More Information?
Visit www.ChooseMyPlate.gov
to personalize your food plan
Check out
www.ndsu.edu/eatsmart for
nutrition, food safety and
health information
December 2012
