What Counts as a Serving of Fruit?

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Hosting, Research, Writing & Post-Production by Lara Hyde, PhD

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The information in this video is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available through this video is for general information purposes only.

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Footage: Pixabay by Taken, jarmoluk; Pexels by Trang Doan, Element5 Digital

Hey, welcome to Nourishable, I’m Dr. Lara. It is recommended that adults eat four servings of fruit per day, but what counts as a serving? Let’s science it. One serving is the equivalent of half a cup of fruit. Aiming for four servings per day is the equivalent of 2 cups of fruit. Fresh, frozen, raw, dried, pureed and juiced forms all count. This could be a half cup of grapes, a half cup of frozen blueberries, a half cup of canned fruit, a half of apple sauce or a half cup of 100% fruit juice. Things are a bit different for dried fruit because they lack water, so their nutrients and calories are more concentrated. A quarter cup of dried fruit is the equivalent to a half cup of fruit, so this quarter cup of raisins counts as one serving of fruit. This is referred to as a cup equivalent. Sometimes our typical portion sizes will be different than a serving size. A small apple with a two and a quarter inch diameter is one cup equivalent, or two servings, whereas a big huge apple with a three and a quarter inch diameter is two cup equivalents, or four servings.The Dietary Guidelines for Americans recommends focusing on eating a diversity of whole fruits. While 100% fruit juice does count, juicing filters out the dietary fiber that helps keep you full for longer, stabilizes blood glucose and nourishes your gut microbiome. Aim to incorporate a variety of whole fruits into your dietary pattern to benefit from all the different nutrients in those beautiful colours. That’s what science tastes like. Thanks for tuning into Nourishable, check out all my references in the video descriptions and subscribe to stay up to date on all things nutrition.