The Portion of The Fruits That You Should Eat Daily

Food rations

A serving size is a specific, calculated amount of food, which can be measured in cups, ounces, grams, a piece, or a slice, and can be used to determine recommended portion sizes as in MyPlate Guide. Or it may represent the amount that people usually consume as shown on the Nutrition Fact Label.

Determining food rations is difficult and not as easy as it seems, due to the difference in the size of food products and food habits from one region to another, It should be noted that there are six basic food groups for which daily food rations are determined, which are vegetables, fruits, grains, dairy, and proteins , carbohydrates, and fats

How many servings of fruits

The recommended amount of fruits that should be consumed daily varies according to age, gender, in addition to the level of physical activity, The following table shows the recommended amount to be eaten, estimated in cups for different age groups, and in general, the aforementioned cup is equivalent to either one cup of fresh fruits , or a cup of 100% natural juice, or half a cup of dried fruits, and it is worth noting that these quantities are suitable for people who practice a moderate daily physical activity rate, that is, exercising for less than 30 minutes a day, as people who exercise more physical activity They need to eat larger quantities to meet their calorie needs:

– A cup here is equivalent to two servings of fruits, according to the system of alternatives.

With the difference in daily calories for people, the amount of food portions of fruits differs, for example, the diet portion of fruits contains 2000 calories equal to two cups of fruits, which is equivalent to 4 portions,  and a cup and a half of them, which is equivalent to 3 portions of diet containing 1600 or 1800 calories. Thus, it is necessary to calculate calories, and to calculate the number of calories that each person needs per day, you can use the “calorie calculator”

Examples of one serving of fruits

One serving of fruits and juices contains 60 calories and 15 grams of carbohydrates. On the other hand, it does not contain any proteins or fats. In the following table are examples of one serving of fruits and their alternatives:

General benefits of fruits

Fruits of various kinds are an important part of a healthy diet, and an essential element in any healthy dish because they have many health benefits, including the following:

• Reducing the incidence of some chronic diseases: Eating fruits may reduce the risk of stroke, cardiovascular disease, and type 2 diabetes. A study of 9,665 adults in the United States found that eating large amounts of fruits and vegetables was associated with a lower risk of developing diabetes. diabetes in women by 46%.
• Improving heart health: Potassium in fruits can reduce the risk of heart disease, and potassium also helps reduce the risk of kidney stones.
• Rich in water and fiber: Because of this, most fruits take time to be digested, thus helping to feel full for a longer period, and therefore the fruit is suitable for dieting.
• A good source of minerals and vitamins: it contributes to providing the body with vitamins and minerals, such as vitamin C, and is a source of vitamin A.
• Rich in folate: (folic acid), which helps the body form red blood cells, and is important for pregnant women, especially during the first three months.