Eat Fruit Many Ways
Fruit: Portion Pointers
By Christine M. Porretta
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FRUIT: PORTION POINTERS
The Kaboose Fruit Calculator for Kids can help you find out if your child is eating enough fruit based on his or her gender, age, activity level, and fruit intake based on cups needed per day. And this chart can help you determine how much fruit actually equals one cup.
| FRUIT | AMOUNT THAT EQUALS 1 CUP |
| Apple | 1/2 a large apple (3.25" diameter); 1 small (2.5" diameter); 1 cup sliced or chopped (raw or cooked) |
| Applesauce | 1 cup |
| Banana | 1 large (8" to 9" long); 1 cup sliced |
| Berries (blueberries, raspberries, blackberries, etc.) | 1 cup |
| Cantaloupe | 1 cup diced or as melon balls |
| Grapes | 1 cup whole or cup-up; 32 seedless grapes |
| Grapefruit | 1 medium (4" diameter); 1 cup sections |
| Mixed fruit | 1 cup, diced or sliced |
| Orange | 1 large (about 3" diameter); 1 cup sections |
| Orange, mandarin | 1 cup canned, drained |
| Peach | 1 large (2.25" diameter); 1 cup sliced or diced (raw, cooked, or canned and drained); 2 halves, canned (drained) |
| Pear | 1 medium (2.5 per pound); 1 cup slided or diced (raw, cooked, canned and drained) |
| Pineapple | 1 cup chunks, sliced, or crushed (raw, cooked, canned and drained) |
| Plum | 3 medium or 2 large plums; 1 cup sliced (raw or cooked) |
| Strawberries | About 8 large strawberries; 1 cup whole, halved, or sliced (fresh or frozen) |
| Watermelon | 1 small wedge (1" thick); 1 cup diced or as balls |
| Dried fruit | 1/2 cup |
| 100% fruit juice | 1 cup |
Source: MyPyramid.gov
Eat Fruit Many Ways Reviewed: Elizabeth Ward, RD, March 2009
Christine M. Porretta is the Health and Food Editor at Kaboose.com.
RELATED FEATURES:
- Fruit Nutrition Calculator for Kids
- Feel-Good Foods: Focus on Fruit
- Healthy Eating Guide
- What's Your Snack IQ?
- Feel-Good Foods
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