> Follow a Healthy Diet: LF YOUR

MAKE HA GIES
FRUITS & FRUIT JUICES
G
PLATE VE
RUITS AT
AND/OR F AL!
EACH ITEM ON THIS LIST = 1 SERVING EACH ME
Each vegetable serving on this list contains 15 grams of carbohydrate,
0 grams of protein, 0 grams of fat, 60 calories

Fresh, frozen, and dried fruits have about 2 grams of fiber per exchange. Fruits that have
3 or more grams of fiber per exchange have a H symbol.

Use fresh fruits, frozen fruits or canned fruits without sugar added. Whole fruit is more filling
than fruit juice and is a better choice for those who are trying to lose weight because they
include more fiber. Think of juice as “empty calories.”

Unless otherwise noted, one serving size for fruit:

l 1/2 cup of fresh fruit or fruit juices
l 1/4 cup cup of dried fruit

FRESH, FROZEN AND UNSWEETENED CANNED FRUIT

Apple (2 inches, raw) 1 Apricots (canned) 4 halves/ 1/2 cup
Apricots (raw) 4 Cherries (canned) 1/2 cup
Banana (9 inches) 1/2 Fruit cocktail (canned) ½ 1/2 cup
Blackberries (raw)H  3/4 cup Peaches (canned) 2 halves/ 1/2 cup
Blueberries (raw)H  3/4 cup Pears (canned) 2 halves/ 1/2 cup
Cantaloupe (5 in) 1/3 = 1 cup cubed Pineapple (canned) 1/3 cup
Cherries (large, raw) 12
Figs (2 inches, raw) 2
DRIED FRUIT
Grapefruit (medium) 1/2 = 3/4 cup segments
Apples (rings)H 4
Grapes (small) 15
Apricots (halves)H 7
Honeydew (med) 1/8 = 1 cup cubed
Dates (medium) 2 1/2
Kiwi (large) 1
Figs (2 inches)H 1 1/2
Mandarin orange 3/4 cup
Prunes (medium)H 3
Mango (small) 1/2
Raisins 2 Tbs
Nectarine (2 1/2 inches)H  1
Orange (2 1/2 inches) 1
Papaya (cubed) 1 cup FRUIT JUICE
Peach (2 3/4 inches) 1 Apple juice/cider 1/2 cup
Pear 1/2 large = 1 small Cranberry juice cocktail 1/3 cup
Persimmon (med, native) 2 Grapefruit juice 1/2 cup
Pineapple (raw) 3/4 cup Grape juice 1/3 cup
Plum (2 inches, raw) 2 Orange juice 1/2 cup
PomegranateH 1/2 = 1/2 cup seeds Pineapple juice 1/2 cup
Raspberries (raw)H  1 cup Prune juice 1/3 cup
Strawberries (raw, whole)H  1 1/4 cup
Tangerine (2 1/2 inches)H  2
Watermelon (cubed) 1 1/4 cup
Applesauce (unsweetened) 1/2 cup

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