Adding Fruit to Your Diet

By adding fruit to your diet you'll not only be tapping into a rich source of nutrients, you'll be enjoying some delicious flavors as well. Fruits are terrific sources of vitamins, minerals and fiber.


  • A serving of fruit is one medium piece (like an apple or orange), 6 oz. of juice, or 1/2 cup of canned fruit.
  • Citrus fruits, berries and melons are great sources of vitamin C.
  • Orange fruits like mango, apricots and papaya are fantastic sources of vitamin A and beta-carotene.
  • The Food Guide Pyramid recommends two to four servings of fruit every day.


  1. Blend a Carnation® Instant Breakfast® out of a frozen banana, a handful of frozen strawberries and a cup of milk. Here's a good recipe: Apple-Berry Bliss and Fresh Fruit Swirl.
  2. Stir applesauce into hot oatmeal.
  3. Choose an orange instead of potato chips with lunch.
  4. Add bananas to vanilla yogurt for an afternoon snack.
  5. Try some less-familiar fruits like guava, star fruit and kumquats.
  6. Keep dried dates, apricots or cranberries in your desk for snacks.
  7. Mix diced mango with red onion and cilantro for a fruit salsa.
  8. Serve fruit salad for dessert.

While fruit juice can count toward your two to four servings of fruit a day, try to choose the whole fruit instead. Most juices contain no fiber.

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