W hole fruits include any fruits that are fresh, frozen, canned, dried, and pureed. Juice is not a whole fruit. Eating whole fruit provides health benefits. People who eat more whole fruits and vegetables are likely to have a reduced risk of some chronic diseases. Fruits provide nutrients vital for health, such as potassium, dietary fiber, vitamin C, and folate. Check out what these nutrients can do for your body!

POTASSIUM

• Potassium may help to maintain healthy blood pressure. 
• Fruit sources of potassium include: bananas, prunes, peaches, apricots, cantaloupe and honeydew melon, and oranges.

DIETARY FIBER

• Dietary fiber from fruits, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. 
• Fiber is important for proper bowel function. It helps reduce constipation and irregularity. 
• Fiber-containing foods such as fruits help provide a feeling of fullness with fewer calories.

Did You Know?

Fiber is found in the pulp of the fruit. When juice is made (either commercially or at home with a juicer), the pulp is usually removed. Unfortunately, the fiber goes with it. So choose whole or cut-up fruits to get your daily dose of dietary fiber as fruit juices contain little or no fiber.

VITAMIN C

• Important for growth and repair of all body tissues.
• Helps heal cuts and wounds.
• Keeps teeth and gums healthy.
• Fruit sources of vitamin C include:
  oranges, grapefruit, tangerines, strawberries, apples, blackberries, and kiwis.
  

FOLATE

• Helps the body form red blood cells. 
• Those who may become pregnant should eat foods rich in folate. They also need an additional 400 mcg of folic acid. They can get this from fortified foods or supplements. This reduces the risk of birth defects in their babies if they become pregnant.
• Folate is found naturally in foods. Folic acid is the synthetic form that is added to foods or taken in pill form. 
• Fruit sources of folic acid include:
  bananas, papaya, oranges, grapefruit, and tangerines

KEEP IT CLEAN!

• Always wash your hands before preparing, offering, or eating food.
• Rinse fruits before preparing or eating them. Under clean, running water, rub fruits briskly with your hands to remove dirt, residues, and surface bacteria.
• Dry with a clean cloth towel or paper towel after rinsing. Keep fruits separate from raw meat, poultry, and seafood while shopping, preparing, or storing.

Deeper Dive

Ever wonder what the difference is between natural sugars and added sugars? This guide will help you learn the differences.

Make it fun and kid-friendly. Make silly songs up and read stories about fruits. Check out these fun kid activities. 

Check out Health eKitchen for some kid-friendly fruit ideas.

Here is a sample of what you can find in Health eKitchen:

• Orange and Avocado Salad
• Super Fruit and Veggie Popsicles
• Watermelon Banana Split

Not familiar with how to use Health eKitchen? Follow these directions.