Food Groups at a Glance – Fruits

What are the functions, food sources and serving sizes of different food groups?
Understanding how different food groups serve different purposes in meeting our nutritional needs and maintaining our health would explain why you have to vary your food choices among them every day.
Food Groups at a Glance – Fruits 
Nutritional Value
Supply vitamins and minerals such as vitamin A, vitamin C, folic acid and potassium.
Rich in sugar and dietary fibre.
Major Functions
Dietary fibre promotes proper digestion; prevents constipation and intestinal diseases.
The vitamins, minerals and other nutrients in fruits work together to protect us from many chronic diseases such as diabetes, hypertension, cardiovascular diseases and certain cancers.
Food Sources
Fresh, frozen or canned fruits.
Dried fruits and dates without added sugar or salt.
Pure fruit juices without sugar added.
Health Tips
Eat a variety of fruits with different colours to get different nutrients.
Fresh fruits are better choices than canned, frozen or dried fruits and fruit juices.
Eat plenty of orange or yellowish fruits such as orange, papaya and mango for they are rich in vitamin A and C.
Most fruits are naturally low in fat but remember to avoid fruits which are combined with high-fat ingredients. For examples, fruit tarts, fruited ice cream and fruited cake with whipped cream.
Avoid fruits with added sugar such as canned fruits with syrup, desserts, sweetened dried fruits and fruit juices made from concentrate.
Source: Health Zone – Central Health Education Unit HKSAR Department of Health

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