Fruit Group

Choose fresh fruits, fruit juices, and frozen, canned, or dried fruit. Go easy on fruits canned or frozen in heavy syrups and sweetened fruit juices.

One serving is 1 medium apple, banana, or orange, or 1/2 cup of chopped, cooked, or canned fruit, or 3/4 cup of fruit juice.

Eat whole fruits often--they are higher in fiber than fruit juices.

Count only 100 percent fruit juice as fruit. Punches and most fruit "drinks" contain only a little juice and lots of added sugars.

Information provided by the United State's Department of Agriculture.