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fruits
Fruits
are wonderfully healthy, delicious, portable, and fun to eat.
Include fresh fruits in your lunch box to give yourself energy,
vitamins, nutrients, and fiber. Fruits also make great snacks.
In this table, a fruit unit generally contains 60 to 80 calories.
You can also substitute fruits with starches and vice versa.
| Fruits |
Portion |
Fruit
Unit |
Fresh
fruit
Apple (4 oz)
Grapefruit (5 oz)
Tangerine (5 oz with peel)
Orange (4 oz with peel)
Banana (5 oz with peel)
Strawberries (1 cup)
Etc. |
Medium
(or about 1 cup) |
1 |
| Canned
fruits |
1/2
cup |
1 |
Dried
fruits:
Apples
Apricots
Figs
Pears
Prunes
Raisins |
1/2 cup
4
2
1/2 cup
3
1/4 cup |
1
1
1
2
1
1 |
Fruit
juices (in limited quantities, use water whenever possible):
Apple
Cranberry
Grape
Grapefruit
Orange |
1 cup (8fl oz)
1 cup
1 cup
1 cup
1 cup
|
2
3
3
2
1 |
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