Nutrition Basics: Fruit…What is a serving?

Lets start with fruit… it’s a healthy snack that most kids will eat!

Packed with vitamins, fiber, phytochemicals (these are good!). Lots to pick from and usually no fat! (always a few exceptions like coconut & avocado)

Fruit is an important part of a well balanced healthy diet!

But do you know what a serving size is?

Each serving contains approximately 60 calories, 15 g carbohydrate, 0 g protein, 0 g fat

  • 1 small apple (4 oz)
  • ½ cup applesauce, unsweetened
  • 4 dried apple rings
  • 4 apricots
  • 7 halves dried apricots
  • 1 -4” piece of  banana (or half a large)
  • 3/4 cup blueberries
  • 3/4  cup blackberries
  • 1 ¼ cup whole strawberries (~6-8)
  • 1 cup raspberries or boysenberries
  • 1 cup cubed cantaloupe or honeydew
  • 12 large cherries
  • 1/2 cup cherries, canned
  • 2 dried figs
  • 1/2 cup fruit cocktail in natural juices
  • 1/2 medium grapefruit
  • 12-15 grapes
  • 1 large kiwi
  • 3/4 cup mandarin oranges (10-12 wedges)
  • 1/2 mango
  • 1 medium nectarine
  • 1 medium orange
  • 1 cup papaya
  • 1 medium peach
  • 1/2 cup peaches, canned in natural juices
  • 1 medium pear
  • 2 – 1/2″ ring slices of pineapple
  • 1/2 cup pomegranate seeds
  • 2 small plums
  • 3 dried prunes
  • 2 Tbsp raisins
  • 4 oz most 100% fruit juices

 

Try a variety of fruits with your kids…

It’s one of the best habits to create!!

 

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