How much do you need per day?

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 MyPlate 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, one cup counts as:

• 1 small whole fruit,
• 1 cup of 100% fruit juice
• 1/2 cup of dried fruit

Download Spend Smart Basics: Fruit for more information on spending smart in the fruit aisle.

Pack and go! Fruit is nature's original fast food. When it's snack time, grab an apple or orange, or a zip-lock bag filled with 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 recommended serving size.
• 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.