Although some diet books and self proclaimed experts denounce fruits for their sugar content, the reality is fruit is an important dietary constituent. Fruits carry a diversity of nutritional elements and supply fiber, antioxidants and water to the diet. The calories per serving have extremely limited impact on daily caloric intake and the sweetness can be a viable option to many processed food snack choices. Most people who consume fruit have a few selections that they are familiar with and eat with some regularity but possible selections are quite abundant.

The apple, orange, and banana are well-known constituents likely followed by the more common commercial fruits including watermelon, pineapple, cantaloupe, and honey dew. Although any fruit is a good choice, eating a variety of fruits in one’s diet is what brings about nutrient balance. One way to experience dietary variety and assure the optimal flavor is to follow the fruit seasons. Since fruit in season is much more abundant and therefore cheaper and fresher it would be prudent to use this metric as a guide for shopping and eating. Secondly, each fruit contains a varying amount of each nutrient, so an additional strategy revolves around the combination of certain fruits to optimize nutrient intakes. Below is a chart that may aid in ensuring daily fruit intake reflects seasonal and balanced selections.

Fruit	Serving	Season	Calories	GI avg	Carotenoids**	Vit C.*	Potassium*	Fiber*
Watermelon	2 cups	Summer	90	72	High	H	ML	ML
Red Grapefruit	½	Winter	50	25	High	H	ML	ML
Kiwifruit	2	Fall	90	50	Low	H	M	M
Papaya	½	Year Round	60	59	Mod-High	H	M	M
Cantaloupe	¼	Year round	50	65	High	H	M	L
Orange	1	Winter	70	42	Low	H	ML	M
Strawberries	8	Spring	40	40	N/A	H	ML	M
Apricots	¼ cup	Spring	70	57	High	MH	M	M
Blackberries	1 cup	Summer	80	N/A	N/A	H	ML	MH
Raspberries	1 cup	Summer	60	N/A	N/A	H	ML	MH
Tangerine	1	Winter	50	41	Mod-High	H	ML	M
Mango	½	Spring	70	51	Mod-High	H	ML	ML
Honeydew	1/10	Year round	50	65	Mod	H	M	L
Blueberries	1 cup	Summer	80	53	N/A	MH	L	M
Plums	2	Summer	70	40	Mod	MH	ML	ML
Banana	1	Year round	120	50	N/A	M	M	M
Cherries	1 cup	Summer	100	22	N/A	M	ML	M
Peach	1	Summer	70	40	Mod	M	ML	M
Grapes	1 ½ cups	Fall	100	48	N/A	MH	ML	M
Avocado	1/3	Spring	90	15	N/A	L	ML	M
Pear	1	Fall	100	38	N/A	M	ML	M
Pineapple	2 slices	Spring	60	58	N/A	MH	L	ML
Apple	1	Fall	90	38	N/A	M	ML	M

* Approximate percentage of DV per serving

(H = >41% MH = 21-40% M = 10-20% ML = 5-9% L=<5%)

**CSPI Estimate - percentage < (5000 µg)

Source: USDA Nutrient Database for Standards Reference