APPLE a DAY

This fruit and others among must-haves for healthy diet

Only about 12% of surveyed Americans meet their daily recommended fruit intake, the Centers for Disease Control and Prevention found in 2019. That number is even lower among low-income adults. Eating fruits and vegetables is an important part of a healthy diet, but for many who live in areas of food insecurity access may be a challenge. The U.S. Department of Agriculture found 44.2 million Americans lived in food-insecure households in 2022. Meanwhile, an estimated 30%40% of the food supply in the U.S. goes to waste.

Any fruit is good for your diet

If you live in an area with access to fresh produce, any choice of fruit is a healthy one, whether your preference is apples, oranges, strawberries or grapefruit, registered dietitian Danielle Crumble Smith said. Each fruit has a unique nutritional profile and benefits.

Afternoon boost

Fruit can help combat the afternoon slump better than reaching for another cup of coffee. Because natural sugar is a healthy source of energy, pairing fruit with protein will give you a similar boost.

Crumble Smith does recommend caution for people with diabetes, insulin resistance or blood sugar issues. In that case, be mindful of portion size or try to pair your afternoon fruit with a protein, like yogurt or cheese.

Fruit smoothies are an easy and accessible way to get your daily fruit content.

Crumble Smith recommended making them at home rather than grabbing one from a smoothie bar or a pre-packaged drink from the store. If you’re going for bottled juice, read the nutritional label thoroughly to check for added sugar content.

“All the concentrated fruit tends to be really high in sugar and (doesn’t) have any protein to help stabilize blood sugar levels,” she told USA TODAY in 2023.

How much fruit should you eat per day?

The daily recommended fruit serving depends on several factors, including age, height, sex, weight and physical activity.

Generally, the USDA says adults should consume around 2 cups of fruit per day.

Here are some examples of what counts as a “cup” of fruit: 1 small apple 1 large banana 10 dates 22 seedless grapes 2-3 kiwis 1 large peach 3 medium plums

1 slice of watermelon

Pineapple packs in vitamins C, A, K, phosphorus, zinc and calcium. It’s rich in manganese and contains bromelain, an extract found in the fruit and stem of pineapples that has anti-inflammatory properties.

Plums contain antioxidants like anthocyanins and quercetin, which may reduce the risk of heart disease. They’re high in fiber, which can help regulate bowel movements. Plums are lower in sugar and have a low glycemic index, making them ideal for anyone with diabetes or insulin resistance or blood sugar dysregulation. GETTY IMAGES

Grapefruits are a good source of vitamin C, which the body uses to form blood vessels, cartilage, muscle and collagen in the bones. Vitamin C also acts as an antioxidant and helps the body absorb and store iron. Grapefruits also contain vitamin A, which helps support eye health.

Apples are rich in antioxidants, especially darker-colored varieties. They have vitamin C and fiber, found mostly in the skin, and pectin, a fiber that acts as a prebiotic to aid colon function and digestion. They also contain quercetin, a flavonoid with antioxidant properties that studies show may reduce cardiovascular disease risk.

Oranges contain about 92% of your daily vitamin C requirement. They’re a good source of folate, a B vitamin that’s important during pregnancy but can also play a role in preventing cardiovascular disease, infertility, stroke, dementia, colon cancer and Alzheimer’s disease.

Papayas contain vitamins C, A, E, folate, fiber and a high level of antioxidants, including lycopene.

Strawberries are high in vitamin C, which helps support the immune system. They contain manganese, folate and potassium.