Focus On Whole Fruits: Choose fresh, frozen, canned, or dried fruits

 

Any fruit or 100% fruit juice counts as part of the fruit group. Most of the fruit you eat should be whole fruits that contain pulp and skin. These fruits can be whole or cut up. They can be fresh, canned, frozen, or dried. 100% fruit juice is not considered “whole” and should be offered less often.

Fruits are the part of the plant that contains the seeds. Fruits provide vitamins, minerals, and fiber needed to be healthy. Eating a rainbow of colors provides a variety of nutrients the body needs. Eating more fruits as part of an overall healthy diet may:

  • reduce the risk for heart disease, including heart attack and stroke.
  • protect against certain types of cancers.

Eat a Rainbow: Purple and Black: Blackberries, Blueberries, Figs, Purple plums


Eat a Rainbow: Red: Red apples, Cherries, Red grapes, Plums, Pomegranate, Prickly pear, Raspberries, Strawberries, Watermelon


Eat the Rainbow: Yellow and Orange: Yellow apples, Passionfruit, Apricots, Peaches, Cantaloupe, Pears, Grapefruit, Persimmons, Guava, Pineapple, Jackfruit, Pomelo, Mangoes, Tangerines, Nectarines, Oranges, Papayas
Eat the Rainbow: Green: Green apples, Green grapes, Honeydew melon, Kiwi


Eat the Rainbow: White: Banana, Cherimoya, Longans, Lychees, Rambutans, Soursop
Lesson Recommendation: Be Healthy With Veggies and Fruits

Caution

  • Fruit should be peeled for children under 4 years old. 
  • Dried fruit is a choking hazard and should not be given to children under 4. Finely minced is okay to give.