FRUIT
At least 3 servings of different types of fruit/day
For vitamin C (high in citrus), vitamin A and provitamin A carotenoids (high in mangoes & apricots), vitamin B9 (high in citrus), potassium (high in bananas, oranges), soluble & insoluble fiber (high in apples, pears, berries), and flavonoids (high in berries, citrus, grapes)
Fruits do not contain
vitamin B12 or D,
complete
protein, heme
iron,
omega-3 fats EPA and DHA,
iodine;
and contain very little
calcium,
iron,
selenium
and
zinc
Citrus fruits — for vitamin C, folate, potassium, soluble & insoluble fiber, flavonoids & carotenoids
Berries — extremely high in phytochemicals including antioxidant polyphenols, high vitamin C and fibers
Stone fruits (drupes, orchard summer fruits) — for vitamin C, beta-carotene and fiber
Drupes with high monounsaturated fat, vitamin E, phytochemical antioxidants
Avocado
1 serving – 75g
Key info/serving
120kcal (502kJ)
High fibre, potassium, vitamin K
High FODMAP
Melons — high water, low calorie, low fiber, high vitamin C
Watermelon
1 serving (1 cup) – 152g
Key info/serving
46kcal (192kJ)
High vitamin C
High FODMAP
Pome fruits — high fiber including soluble pectin & polyphenols, moderate sugar, vitamin C, potassium
Apple
1 serving (1 medium) – 200g
Prebiotic
Key info/serving
104kcal (435kJ)
High fiber, vitamin C
High FODMAP
Tropical & other exotic fruits — high vitamins C & A, potassium, phytochemicals
