The group of fruits is essential in our diet because it supplies us with an abundance of nutrients, contributing to the orderly functioning of the body. In this article, we break down what the fruit group is, what the portions are for fruit, and how to include them in our diet, according to the National Dietary Guidelines.

What Is the Fruit Group?

The fruit group is a fundamental food category, forming the base of the Mediterranean Pyramid, which means we need to consume them daily. To understand the characteristics of fruits, it is sufficient to examine a fruit "under the microscope." A fruit is surrounded by a fiber-rich outer layer, its peel, which is sometimes edible and sometimes not. Inside, you'll find the flesh of the fruit, rich in water and tissues. These tissues contain carbohydrates and fiber, while many water-soluble vitamins are dissolved in the water. This helps us understand what a fruit can provide: water for hydration, fiber for proper digestive function, carbohydrates for energy, and vitamins that contribute to various bodily functions.

Which Fruits Are Included in the Fruit Group?

The fruits included in this group are listed below in serving formats. Each quantity listed constitutes one portion. Generally, a serving of fruit consists of 120-200g. The group encompasses all raw fruits (e.g., strawberries, apples, bananas), dried fruits (e.g., prunes, raisins), and natural fruit juices (100% with no added sugar). Avocado is not considered a fruit due to its high fat content, nor is tomato. The cup mentioned below has a capacity of 240mL.

One serving of fruit equals:

• 1 medium-sized fruit (e.g., 1 apple, 1 peach, 1 pear, 1 orange, 1 kiwi)
• 1 small banana or ½ large banana
• 2 small fruits (e.g., 2 tangerines, 2 plums, 2 small kiwis)
• 8 strawberries
• 15 cherries
• 15 bunches of grapes (sultana size)
• 1 thin slice of watermelon (200g)
• 1 thin slice of melon (150g)
• 2-3 dried fruits (e.g., apricots, prunes)
• 2 tablespoons of raisins
• ½ cup natural juice (125ml)
• ½ medium pomegranate
• 1/3 cup canned pineapple
• ¾ cup of pineapple
• 2 large figs

How Many Servings of Fruit Should We Consume Daily at Minimum?

It is advisable to consume at least 3 servings of various fruits daily. This recommendation applies to men, women, pregnant and lactating women, as well as teenagers aged 14-18.

Dispelling Myths and Highlighting Truths about Fruit

Myth: Fruit doesn't make you gain weight.
Truth: Indeed, fruit is packaged in a way that makes it challenging to gain weight, but when consumed in moderation.

Myth: It is not good to eat fruit at night.
Truth: The timing of fruit consumption during the day does not significantly impact its nutritional value. Many people find it convenient to enjoy fruit as a light snack before bedtime.

Myth: Fruit detoxifies.
Truth: No specific food item detoxifies the body. Detoxification is carried out by our organs, such as the liver, kidneys, intestine, lungs, lymphatic system, and skin. Fruits support the proper functioning of these organs.

Useful Tips for Incorporating More Fruit into Your Diet

Here are some practical tips for increasing your daily fruit consumption:

1. Enjoy fruit as a snack or pair it with yogurt, create smoothies, or opt for fruit juice during meals. Combining fruit with nuts or nut butter can enhance satiety and manage sugar levels.
2. Incorporate fruit into your main meals as a dessert. After lunch or dinner, consider options like apple slices with honey and cinnamon, fruit sorbets, or fruit salads.
3. Combine sweets with fruit for added flavor and nutrition. Examples include waffles with chocolate, ice cream with strawberries, fruit tarts, cheesecakes with fruit, overnight oats with bananas or berries, and fruity yogurt desserts.
4. Experiment with adding fruit to salads. Certain fruits complement savory dishes and salads exceptionally well. Try combinations like melon with prosciutto, watermelon with feta and mint, green salad with arugula, blue cheese, and pear slices, or a winter salad with pomegranate and walnuts.
5. Avoid commercial juices, compotes, and other preparations with added sugars. Fresh fruit, without added sugars, is the ideal choice. Added sugars increase the calorie content of these products.
6. Keep fruit in visible places, like a bowl in the refrigerator or on the kitchen table, to encourage consumption.
7. Consume a variety of fruits in different colors each day. This diversity in types and colors ensures a broader range of nutrients, vitamins, and trace elements in your diet.
8. Choose seasonal fruits whenever possible. In-season fruits are typically tastier, more nutritious, and have ripened more naturally than out-of-season fruits.
9. When feasible, eat fruits with their peels to benefit from their fiber content. For example, a peeled apple contains 2.8g of fiber, whereas the same apple with the skin contains 5.2g!

Understanding the importance of fruit in our daily diet empowers us to make informed choices that promote our overall well-being. Incorporating three servings of fruit into our daily diet is a crucial step towards adopting dietary habits that support both our body and mind.