What Is a Whole Fruit? Fresh, Frozen, Canned or Dried
Any fruit that still has its fiber counts, but juice does not. Get the free one-page sheet with ten easy ways to eat more of it.
Focus on Whole Fruits
Any fruit that still has its fiber counts, but juice does not. Get the free one-page sheet with ten easy ways to eat more of it.
This sheet in other languages: Español · 한국어
1. Keep whole fruit visible
A bowl of whole fruit on the counter or a few pieces in your bag makes fruit the easy choice. Keep grapes, berries, or cut melon ready in the front of the refrigerator so they're the first thing you reach for.
2. Think about taste and variety
Buy fruits that are dried, frozen, canned, or fresh so you always have a supply on hand. Mix it up across the week — apples, bananas, oranges, berries, mango, and pineapple all count toward your goal.
3. Choose whole fruit over juice
Whole fruit gives you fiber that juice does not, and it fills you up on fewer calories. When you do drink juice, make it 100% fruit juice and keep the serving small.
4. Pick canned fruit in juice or water
Canned fruit is a budget-friendly choice that lasts. Look for fruit canned in 100% fruit juice or water rather than heavy syrup to limit added sugars.
5. Use fruit as a topping
Top cereal, oatmeal, yogurt, or pancakes with sliced bananas, berries, or chopped apples. It adds natural sweetness and color so you need less added sugar.
6. Make a healthy dessert
Satisfy a sweet tooth with fruit. Bake apples or pears with a little cinnamon, freeze grapes for a cool treat, or serve a fresh fruit salad after dinner.
7. Pack a fruit snack
Grab an apple, a banana, or a small bag of dried fruit for an on-the-go snack. Whole and dried fruits travel well and don't need refrigeration.
8. Shop in season
In-season fruit usually tastes best and costs less. Watch store specials and visit a farmers market for the best buys, then freeze extras before they spoil.
9. Add fruit to the main dish
Fruit isn't just for dessert. Add orange segments or sliced strawberries to a salad, or pair grilled chicken with a peach or mango salsa.
10. Make half your plate fruits and vegetables
Together, fruits and vegetables should fill half your plate at meals. Letting fruit take part of that space helps you reach your daily goal without much effort.