What Counts As Fruit

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Display fresh fruit, dried fruit, fruit juice, canned fruit (in juice or water) and frozen, unsweetened fruit. All of these count as fruit and each one has an advantage for convenience.

Explain how to avoid added sugars with canned or frozen fruit. Show how to tell if a juice is 100% fruit juice by the Nutrition Facts Label.

Explain that it is important to limit fruit juice because it doesn’t have the fiber of the whole fruit. Here is the equivalent of one cup fruit:

• 1 cup of fruit or 100% fruit juice

• 1/2 cup of dried fruit

• 1 medium-sized piece of fruit

You can do this in a class demo or on a bulletin board using food photos.

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