Which foods are included?

In The Australian Guide to Healthy Eating the following foods have been included:

Apple juice, bananas, canned peaches, canned pineapple slices, dates, dragon fruit, dried apricots, dried figs, fruit salad, fruit smoothie, galia melon, grapes, green apple, honeydew melon, lychees, mango, nectarines, orange, orange juice, papaya, passion fruit, pears, pineapple, plums, raisins, red apple, satsuma, star fruit, strawberries and watermelon. 

There are many other foods that can be included in this group.  This will depend on culture, tradition, availability, cost and personal preference.  Fruits contain vitamins including C and folate, carbohydrates (particularly, natural sugars and fibre, especially in the edible skins).  Juice belongs in this group, but has a much lower fibre content than fresh fruit. 

Which Nutrients Are Provided?

The main nutrients provided by this group are vitamin C, carotenes, folates, carbohydrates and dietary fibre. 

Vitamin C is needed for the production of collagen which is used in the structure of connective tissue and bones.  It is necessary for wound healing and helps the absorption of iron from non-meat sources.  It also helps to prevent oxidative damage, therefore it may decrease the risk of chronic diseases such as heart disease and cancer.

• Carotenes help prevent oxidative damages.  They also contribute towards vitamin A function.
• Folates are needed for the formation of blood cells.  They also help reduce the risk of neural tube defects in early pregnancy.
• Carbohydrate is needed in the diet to provide energy.  Starchy carbohydrates are broken down and converted to glucose.  This is either stored as glycogen in the liver and muscles, or is circulated in the bloodstream where it can enter cells and be used as energy.

Dietary fibre is not absorbed but passes through the gastrointestinal tract, helping it keep it healthy before being excreted.

Although not classified as nutrients, phytochemicals are compounds commonly found in plant foods that may have beneficial effects on health; helping to protect against a number of diseases such as heart disease and cancer.

Other Foods That Count

Pure fruit juices, feijoa, fig, guava, peach, pomegranate, raspberries, other berries and watermelon.

Practical Advice

Eat a wide variety of fruit and aim to eat some every day.

• Try not to eat the same ones every day.
• All types of fruit count, including fresh, frozen, canned and dried.
• Fruit juice counts but only as one portion, however much you drink in a day.

Increase consumption of fruit by adding them into soups or smoothies.   Add fruit purees and stewed fruit to puddings.   Try to avoid adding sugar or syrup to fruit.