Whole fruit counts
Apples, pears, citrus, stone fruit, bananas, grapes, melons, mangoes, kiwis — fresh, frozen or dried without added sugar.
Why eat them
- Vitamin C — kiwi, citrus, papaya and strawberries are rich sources.
- Potassium — bananas, apricots and melons.
- Fibre, which slows the release of fruit’s natural sugars.
Juice vs whole fruit
Juicing removes most of the fibre and makes it easy to drink a lot of sugar quickly. Eat the whole fruit where you can — and keep dried fruit to small portions.