Fruits contain vitamins, minerals, and antioxidants. They are a good source of fiber and also are low in fat. Because each fruit has a unique nutrient profile, we need to include a variety in our meals and snacks. All fruits and 100% juice are part of the fruit group.

According to MyPyramid and the Dietary Guidelines for Americans, children need 1 to 1 1/2 cups of fruit daily. Teens and adults need 1 1/2 to 2 cups. In general, 1 small whole fruit, 1 cup of 100% fruit juice, or 1/2 cup of dried fruit counts as one cup.

Download the Fruit publication in English or Spanish for more information on spending smart in the fruit aisle.

Pack and go!  Fruits are nature's original fast food. When it's snack time, grab...an apple or orange, or a zip-lock bag filled with sweet cherries, grapes, dried dates, figs, prunes, raisins, or apricots.

Spend smart ... consider all forms of fruit

Fresh, canned, frozen, dried, and 100% juice have similar nutrient values. Try these tips for finding the smart buys. Take a calculator to the store (or use the one on your cell phone) to figure the unit prices.

Fresh

• Purchase fruit in season for best price and quality; consider freezing extra fruit if time and space allow.
• Choose the smaller size when buying apples, oranges, bananas, and other individual fruits that are sold by the pound. The smaller size fruits are closer to the 1 cup serving size which helps with portion control.
• Pre-cut fruit is at least 3 times more expensive and spoils faster.

Canned

• Choose juice- or water-packed varieties.
• Watch for sale prices and stock up.
• Use coupons and/or select the generic brand.
• Use unit pricing; individual-size containers can cost twice as much.

Dried

• Monitor portion size; 1/2 cup dried fruit is a 1 cup fruit equivalent.
• Make your own snack packs by measuring 1/2 cup amounts into plastic bags or small containers.
• Compare brands and package sizes using unit pricing.
• Raisins are generally the least expensive dried fruit but even other dried fruits can be a smarter alternative to candy or cookie snacks.

Juice

• Check labels and buy 100% juice instead of  “drinks” or “punches”, or serve other healthy beverages.
• Frozen concentrate generally provides more servings per dollar than other juice choices.
• Add lemon or lime slices to chilled water for an alternative thirst quencher.

Are fruits and vegetables expensive?  Some people think fruits and vegetables are expensive, but if you compare them to other snacks they are a bargain. You get about 3 medium apples, pears, oranges, bananas, peppers in a pound so you need to divide the cost/pound by 3 to get the cost for each item. If apples cost $.89/pound that means each apple is about $.30. Compare that to a candy bar or chips and you find the fruit costs less, and has a whole lot more nutrition.

Spend smart ... guard your fruit investment

Check before you buy 

• Hold the bag or carton up and look at the bottom for smashed or moldy fruit. The packaging should protect the product.

Treat with care at home

• Use fresh items frst; have an immediate plan for using fresh berries and cherries which can spoil quickly.
• Wash fruit under clean, running water and drain.
• Do not wash berries or cherries until ready to use.
• Most fruit will keep a week when refrigerated; but quality declines over time.

Monitor supplies

• Cut up blemished or damaged fruit for salads or snack cups.
• Freeze fruit if it won’t be eaten immediately.
• Write purchase date on canned and frozen packages and use the oldest ones first.
• Add nearly-too-ripe fruit to yogurt or use in smoothies, muffi, cobblers, or crisps.

Fruit ideas and tips

Getting started.  Not sure how to increase your fruit and vegetable intake? Start the day with 100 percent fruit or vegetable juice. Slice bananas or strawberries on top of your cereal. Have a salad with lunch, and an apple for an afternoon snack. Include a vegetable or two with dinner and a piece of fruit for a snack after dinner. When you keep fruits and vegetables visible and easily accessible you tend to eat them more; for instance, store cut and cleaned produce at eye-level in the refrigerator, or keep a big bowl of fruit on the table.

Add fruits and vegetables to salads or pasta. Try these tasty additions to add flavor to your salad:

• Green or red pepper strips, broccoli florets, carrot slices, or cucumber add crunch to your pasta or potato salad.
• Baby carrots, shredded cabbage, or spinach leaves bring color to a green salad.
• Apple chunks, pineapples, and raisins perk up coleslaw, chicken or tuna salads.
• Orange, grapefruit, or nectarine slices add extra flavor to any salad.

 Fruit and vegetable fun for kids

• Top off a bowl of cereal with a smiling face from sliced bananas for eyes, raisins for a nose, and an orange slice for a mouth.
• You can use broccoli florets for trees, carrots and celery for flowers, cauliflower for clouds, and a yellow squash for a sun. When you're all done, you can eat your healthy masterpiece!
• Make frozen fruit kabobs for kids using pineapple chunks, bananas, grapes and berries.
• Go shopping with your children. Take them to the grocery store or farmers market to let them see all the different sizes and colors that fruit and vegetables offer. Let them pick out a new fruit and vegetable to try. By making it fun and involving your kids, they'll be more likely to eat healthy foods.

Other resources

• 30 Ways in 30 Days to Stretch Your Fruit and Vegetable Budget
• Fruit - English | Spanish
• Tip sheets on using fruits 
• Recipes - fruit
• Video - How to tell if your fruits and vegetables have gone bad
• Video - How to properly wash your produce
• Video - How to properly store your food in the fridge
• MyPyramid - Inside the Pyramid - Fruits 
• www.fruitsandveggiesmatter.gov
• Nutrition education through the seasons
• Fruits and Vegetables - Try for More
• Freezing fruits and vegetables