Nutrient-Rich Choices from the Fruit Group

USDA's MyPyramid is your personal guide to healthy eating and physical activity. MyPyramid's red band represents the Fruit Group.

The Fruit Group includes any fruit or 100% fruit juice. Fruits may be fresh, frozen, canned or dried.

Foods in this group provide important nutrients such as potassium, folate, vitamin C and fiber, and may help reduce the risk for heart disease, type 2 diabetes and certain cancers.

Focus on Fruits

• For maximum nutrient-richness and great taste, pick a variety of colorful fruits.
• Fill your cart with such brightly-colored fruits as blueberries, strawberries, oranges, apricots, kiwifruit, cantaloupe, watermelon and red, green and purple grapes.
• Stock up on canned and frozen fruits when they're on sale.
• Avocado is a fruit, too. Top your salad with a few slices or pair it with an exotic fruit such as mango for a refreshing fruit salsa.

Get Your Fruit Fast

Fruits come in a variety of convenient options that need little or no preparation.

• Select easy-to-eat fresh fruits such as apples, bananas, oranges, plums, peaches and grapes.
• Buy bags of frozen blueberries, strawberries, peaches and mangos to use in smoothies, muffins and desserts.
• For on-the-go options, stock up on dried fruits such as raisins, cranberries and apricots, or unsweetened applesauce cups, single-serve fruits canned in water or 100% fruit juice.
• Try frozen 100% fruit juice bars for a refreshing dessert.

Make Smart Calorie Choices

Get the most nutrition for the fewest calories from foods in the Fruit Group:

• Shop for fruits that are fresh, frozen, without added sugar or canned in water.
• To reap the benefits of dietary fiber, choose whole or cut-up fruit most often.
• Select fruit juices labeled as 100% fruit juice, including orange juice or grapefruit juice.
• Use the Nutrition Facts label to compare the calories in fruits canned in water, 100% fruit juice, light syrup and heavy syrup, and to check the serving size and calories for dried fruits.

Visit MyPyramid.gov to learn more about the Fruits Group and find your personal pyramid based on your calorie needs.