Focus on Fruits
Eat a variety of fruits – fresh, frozen, canned, or dried -- rather than fruit juice for most of your fruit choices. Vary your fruit choices. Different fruits are rich in different nutrients. Add different-colored fruits to your meals each day.
Eat at least 2 cups (four servings) of fruits every day. A serving of fruit is --
- 1 small fruit
- ½ cup dried fruit
- ½ cup of chopped, cooked, frozen, or canned fruit
- ½ cup fruit juice
Most fruits are good sources of fiber. For example, one small pear with skin has 4 grams of fiber.A healthy adult should have about 14 grams of fiber for every 1000 calories eaten each day.
Enjoy fruit all day long.
Breakfast
- Add fruit to ready-to-eat cereal or hot cereals.
- Top pancakes and waffles with fruit.
Lunch and dinner
- Top lettuce and spinach salads with fruit.
Snacks
- Keep fresh fruit and dried fruit handy for snacking.
- Make a quick fruit smoothie with milk and frozen fruit.
Lesson Contents
I. Introduction
II. My Pyramid: Basics
III. My Pyramid: Inside the Pyramid
- a. My Pyramid: Make Half Your Grains Whole
- b. My Pyramid: Vary Your Veggies
- c. My Pyramid: Focus on Fruits
- d. My Pyramid: Get Your Calcium Rich Foods
- e. My Pyramid: Go Lean with Protein!
- f. My Pyramid: Know the Limits on Fats, Salt, and Sugars
- g. My Pyramid: Discretionary Calories
IV. Healthy Weight and Physical Activity
