This food group consists of:

• • Pome fruit such as apples, pears, nashi pears and quinces

• • Citrus fruit such as oranges, mandarins and grapefruit

• • Stone fruit such as apricots, cherries, peaches, nectarines and plums

• • Tropical fruits such as bananas, paw paw, mangoes, pineapple and melons

• • Berries

• • Other fruits such as grapes and passionfruit.

A wide variety of fruit is grown and available in Australia, however, choosing fruits in season provides better value and quality as well as adding more variety to your diet through the year.¹

¹ National Health and Medical Research Council. Fruit [Internet]. Canberra, Commonwealth of Australia, 2015.  Available: https://www.eatforhealth.gov.au/food-essentials/five-food-groups/fruit

Visit the fruit food group page to learn more about serving sizes.

Or use the Nutrition Calculator to find out exactly how many daily serves from this food group are recommended for people, based on age and gender.

Fruit contains an abundance of vitamins, minerals and phytochemicals. Different coloured fruits contain different nutrients such as vitamins C, E, A, fibre, folate, potassium and magnesium. All of these nutrients work together to ensure the healthy functioning of the body and its systems.

There is increasing evidence that whole foods such as fruit are more effective in reducing the risk of cancer than specific vitamin and mineral supplements. There is also building evidence that some risk factors for cancer can be avoided by eating fruit (and vegetables and legumes) during childhood and early adult life.

Most fruits are low in energy (kilojoules) and high in fibre and water, which increase the feeling of fullness. This reduces the risk of over eating which can lead to weight gain. The fibre in fruit is also thought to reduce the risk of some cancers, including colorectal cancer.

Fruit is abundant in vitamins, minerals and phytochemicals. Vitamins such as vitamin C and E and different phytochemicals may reduce the risk of cardiovascular conditions. Potassium and magnesium found in fruit may also help to lower blood pressure.

Different coloured fruits, especially orange, red and yellow fruit, contain carotenes (vitamin A) which are thought to assist in immune function.²

² National Health and Medical Research Council. Fruit [Internet]. Canberra, Commonwealth of Australia, 2015.  Available: https://www.eatforhealth.gov.au/food-essentials/five-food-groups/fruit

Fruit does contain sugars, however, they are natural sugars, not added. Fructose derived naturally from whole fruit has a different metabolic effect on the body when compared with fructose added to the diet, largely due to the presence of dietary fibre. Fruit is recommended as part of a healthy diet and has a range of health benefits including a reduced risk of high blood pressure, heart disease, stroke, obesity and some cancers.³

³ Nutrition Australia. Fructose [Internet]. Nutrition Australia, 2010. Available: http://www.nutritionaustralia.org/national/frequently-asked-questions/fructose

Eating fruit lowers the risk of developing many health conditions, including high blood pressure, heart disease, stroke, obesity and certain cancers.

While fruit does contain natural sugar in the form of fructose, it is also a great source of dietary fibre and antioxidants shown to be good for health. All types of fruit are suitable for people with diabetes, however, keep an eye on portion sizes and sticking to daily recommendations.⁴

⁴ Diabetes NSW. Myth busting: Fruit with bad reputations [Internet]. Diabetes NSW, Glebe, 2015. Available: http://diabetesnsw.com.au/your-community/myth-busting-fruit-with-bad-reputations

Fruit is most nutritious when eaten fresh and raw. Fruit can be added to cereal, porridge, toast, salads, or used to finish a meal. Fruit also makes a convenient snack in between meals and while out and about.

Fruit based desserts, like baked apples, fruit crumbles or stewed or poached fruit, are healthy and nutritious. Fruit is also great for adding to pancakes, pikelets, scones and low fat muffins. 

Canned or frozen fruit can also be included for variety and convenience.  Look for varieties that are canned or preserved in fruit juice not with added sugars or syrup.⁵

Visit the Foods That Do Good healthy recipes and meal planners page for more recipe ideas that include fruit.

⁵ National Health and Medical Research Council. Fruit [Internet]. Canberra, Commonwealth of Australia, 2015.  Available: https://www.eatforhealth.gov.au/food-essentials/five-food-groups/fruit

¹ National Health and Medical Research Council. Fruit [Internet]. Canberra, Commonwealth of Australia, 2015.  Available: https://www.eatforhealth.gov.au/food-essentials/five-food-groups/fruit

² National Health and Medical Research Council. Fruit [Internet]. Canberra, Commonwealth of Australia, 2015.  Available: https://www.eatforhealth.gov.au/food-essentials/five-food-groups/fruit

³ Nutrition Australia. Fructose [Internet]. Nutrition Australia, 2010. Available: http://www.nutritionaustralia.org/national/frequently-asked-questions/fructose

⁴ Diabetes NSW. Myth busting: Fruit with bad reputations [Internet]. Diabetes NSW, Glebe, 2015. Available: http://diabetesnsw.com.au/your-community/myth-busting-fruit-with-bad-reputations

⁵ National Health and Medical Research Council. Fruit [Internet]. Canberra, Commonwealth of Australia, 2015.  Available: https://www.eatforhealth.gov.au/food-essentials/five-food-groups/fruit