You can eat too much of anything. But the truth is that it’s hard to get too much fruit. In fact, most Americans don’t eat enough of it. Adults should eat at least 1 ½ cups of fruit every day. However, a “fruitarian” diet, in which you eat almost nothing but fruit, can keep you from getting enough nutrients from other foods. Experts recommend that 25%-30% of your diet be made up of fruit.
And what about the sugar in fruit? The sugar you should worry about, experts say, is the added type you find in sodas, desserts, and many other products. Since fruit contains fiber, your body reacts differently to its natural sugars.
Is it possible to eat too much fruit?
- Fruits are high in nutrients and relatively low in calories, making them a great choice for those looking to lose weight.
- Apples and citrus fruits, like oranges and grapefruit, are among the most filling.
- For starters, fruit tends to be high in vitamins and minerals. These include vitamin C, potassium and folate, of which many people don’t get enough.
- Eating fiber may help lower cholesterol, increase feelings of fullness and contribute to weight loss over time.
Fruit Color Is the Key
If you’re not sure where to begin, start with color. The more colorful your meal is, the more nutrients it has. A fruit’s color can tell you what nutrients it contains.
Red fruits. These contain plenty of vitamins A and C, potassium, and antioxidents. Red fruits include:
- Cherries
- Cranberries
- Pomegranates
- Raspberries
- Red apples
- Red grapes
- Strawberries
- Watermelon
Yellow and orange fruits. These are packed with vitamin A, vitamin C, and potassium. Some yellow and orange fruits are:
- Apricots
- Grapefruit
- Mangoes
- Oranges
- Papaya
- Peaches
- Pears
- Pineapple
- Yellow apples
White fruits. White fruits contain potassium, which promotes heart health. White fruits include:
- Bananas
- Pears
- White nectarines
- White peaches
Green fruits. Green fruits contain lots of potassium and vitamin K, which are good for blood clotting, vision health, and strong bones. Some Green fruits are:
- Avocados
- Green apples
- Green grapes
- Kiwis
- Limes
Blue and purple fruit. The nutrients found in these fruits not only help to prevent cancer, heart disease, and stroke but also promote memory, healthy aging, digestion, and urinary health. Blue and purple fruits include:
- Blueberries
- Figs
- Plums
- Purple grapes
- Raisins
Eating whole fruit promotes good health and can lower the risk of many serious diseases. The USDA recommends that adult females eat 1.5 to 2 cups of fruit each day and that adult males eat 2 to 2.5 cups of fruit each day until they are 60 years old, at which point the recommendation becomes 2 cups. This is a daily recommendation. It is not necessarily the ideal amount for every person. However, consuming at least this amount of fruit may help promote general health and well-being.
