THE FOOD GROUPS

Why are fruits important?

Fruit and fruit juices provide important amounts of vitamins A and C and potassium. They are low in fat and sodium. The Food Guide Pyramid suggests 2 to 4 servings of fruits a day.

What counts as a serving?

a medium apple, banana, or orange

1/2 cup of chopped, cooked, or canned fruit

3/4 cup of fruit juice

Here are some selection tips:

-Choose fresh fruits, fruit juices, and frozen, canned, or dried fruit. Pass up fruit canned or frozen in heavy syrups and sweetened fruit juices unless you have calories to spare.

-Eat whole fruits often - they are higher in fiber than fruit juices.

-Have citrus fruits, melon, and berries regularly. They are rich in vitamin C.

-Count only 100 percent fruit juice as fruit. Punches, ades, and most fruit "drinks" contain only a little juice and lots of added sugars. Grape and orange sodas don't count as fruit juice.