Watermelon and summertime picnics, crisp apples with autumn leaves or the smell of citrus during warm, holiday parties make eating fruit a joyful experience. The sweet taste led to the phrase of “nature’s candy” in reference to fruit. This same sweetness of fruit may lead health conscious teenagers to question just how much fruit they can eat.
The amount of fruit a teenager should eat varies depending on age, sex, height, weight and level of physical activity. In general teenagers can, and should, eat at least 1 1/2 to 2 1/2 cups of fruit daily. Eating more than the recommended amount may provide benefit as long as it does not replace the consumption of other foods as part of a healthy and balanced diet.
The following article provides further details about recommended fruit intake for teenagers, benefits of fruit, whether a teenager can eat too much fruit and more.
Recommended Amounts of Fruit Per Day
The following table displays the fruit recommendations for teenagers:
| Girls | 9-13 yrs | 1½ to 2 cups |
| 14-18 yrs | 1½ to 2 cups | |
| Boys | 9-13 yrs | 1½ to 2 cups |
| 14-18 yrs | 2 to 2½ cup |
These recommendations provide a guideline to help adolescents meet their nutrient needs, but each Individual will have unique needs and preferences. A teenager should look to consume a balanced diet that helps them feel the best now and in their later years.
One cup of fruit is equal to one cup of 100% fruit juice, a half cup dried fruit or one cup fresh fruit.
Juice, even 100% fruit juice, does not contain all the nutrients of a whole fruit and should only count for one cup daily of the recommended servings of fruit. A teen should check labels with dried fruit as certain types may contain added sugar or fat.
The following chart demonstrates examples of what constitutes as a cup of fruit.
| Amount that counts as 1 cup of fruit: | |
| Apple | 1 small or ½ large apple1 cup, sliced or chopped, fresh⅔ cup, baked½ cup, dried |
| Applesauce | 1 cup applesauce |
| Banana | 1 large banana1 cup, sliced⅔ cup, mashed |
| Blueberries | 1 cup, fresh or frozen⅓ cup, dried |
| Melon | 1 cup, diced or melon ball |
| Dates | 10 dates½ cup, whole or cut-up |
| Grapes | 22 seedless grapes1 cup, whole or cut-up |
| Grapefruit | 1 medium grapefruit1 cup, sections |
| Kiwi | 2 to 3 kiwis1 cup, sliced or chopped |
| Mango | 7 slices or chunks, fresh or frozen1 cup, fresh or frozen⅓ cup, dried |
| Mixed fruit (fruit cocktail) | 1 cup, diced or sliced, fresh or canned, drained |
| Orange | 1 large orange1 cup, sections |
| Papaya | 1 small papaya1 cup, sliced or chopped |
| Peach | 1 large peach1 cup, sliced or diced, fresh, cooked, frozen or canned, drained2 halves, canned |
| Pear | 1 medium pear1 cup, sliced or diced, fresh cooked, or canned, drained |
| Pineapple | 1 cup, chunks, sliced or crushed, fresh, cooked or canned, drained |
| Plum | 3 medium or 2 large plums1 cup, sliced, fresh or cooked½ cup, dried (prunes) |
| Strawberries | About 8 large strawberries1 cup, whole, halved, or sliced, fresh or frozen |
Are Fruits Good for Teenagers?
The Center For Disease Control and Prevention recently published findings from a 2017 national survey of adolescents in the United States. These findings showed only 7.1% of adolescents met the daily fruit recommendation. Why might this statistic concern the population as a whole?
Fruit is a great source of vitamins, minerals, antioxidants, phytochemicals, fiber and water. All of these substances promote good growth, development and overall wellness. A teenager who incorporates fruit into an overall balanced diet will feel and perform better than those who do not eat fruit. In summary, fruit is very good for a teenager.
Benefits of Eating Fruit for Teens
Fruits of all sorts provide protection against sickness, inflammation and diseases such as heart disease, cancer, obesity and diabetes. Many essential nutrients and other components necessary for overall health come from fruit.
Vitamins and minerals- Eating the rainbow, or a variety of different colored fruit, gives access to many important vitamins and minerals. The following list displays some important, but not all, of the vitamins and minerals found in fruit.
Vitamin A– This vitamin is important for eyesight, the immune system and reproduction.
Vitamin C– This vitamin helps the immune system in fighting off sickness. It also acts to decrease inflammation and assists in growth and repair.
Potassium– This mineral helps stabilize blood pressure and promotes a healthy heart.
Folate– This mineral is essential to DNA creation and repair. It plays a role in healthy blood, hair, skin and nails.
Antioxidants/Phytochemicals– Antioxidants and phytochemicals fight against inflammation and chronic disease. These components are important for lasting health.
Fiber– Most Americans do not eat enough fiber. However, fiber plays an important role in overall health. This nutrient aids in digestion and prevents constipation. It also helps with blood sugar control and keeps teens feeling full between meals and snacks. Research also shows an association between fiber intake and decreased risk of some cancers and heart disease.
Water– Water accounts for ninety or more percent of most fruit. This high water content boosts hydration, which is key for youth performing well in all aspects of life.
Can Teenagers Eat Too Much Fruit?
Since fruit contains so many health promoting nutrients, can a teenager eat too much fruit? Anything eaten to excess can cause negative effects, even fruit.
One way in which eating too much fruit can harm the body is through replacing other foods with important nutrients and calories. For example, fruit contains many important nutrients, but lacks protein. If fruit replaces protein foods in the diet, a teenager may experience decreased growth and development. Other nutrients of concern are fat, iron, calcium and B12. A balanced diet that includes all food groups best supports a healthy body.
The fiber in fruit can also cause gut distress, especially if a teenager ate little fiber previously. When increasing fiber, a teenager may want to do so gradually as the body will eventually accustom itself to the increase in fiber. Drinking adequate fluids when increasing fiber intake can also help with gut distress.
While fruit is generally considered a low calorie food, processing can lead to fruit high in sugar, saturated fat or sodium. Juices and smoothies often contain added sugars and contain less of the beneficial nutrients. Producers of dried fruit may add sugar or fry the fruit to add flavors. Reading the labels can be helpful when choosing what types of fruits to consume. Those with added sugars and saturated fats should be consumed less frequently than whole fruit.
Can A Multivitamin Replace Fruit In The Diet?
Fruit in its whole form contains many important nutrients, outside of just vitamins and minerals. Thus, a vitamin or mineral supplement fails to adequately replace all the health promoting benefits of fruit or vegetables in the diet.
Rather than replacing a whole food group, supplements can be used to make up for a vitamin or mineral a teenager cannot get from the diet. For example, a vegan may need a calcium and B12 supplement due to not eating the major food sources of these nutrients.
Supplements are not well regulated.
Studies have shown many supplements contain inaccurate amounts of nutrients and sometimes even contain contaminants. Furthermore, eating more of a vitamin or mineral than what the body needs is not always better.
Few nutrients show any benefit past sufficient intake and can even cause harm when too much is consumed. For example, too much vitamin A while pregnant can lead to birth defects, and too much iron can lead to toxicity. A consumer should look for third party tested (NSF, USP, TGA) labels when shopping for a new supplement.
Teenagers who eat a varied and balanced diet usually do not need a supplement. Anyone who thinks they may need a supplement for unmet nutrient needs should talk to a doctor or registered dietitian.
See also: Should Teenagers Take a Multivitamin Supplement?
What are the Best Fruits for Teenagers?
Teenagers will benefit most from eating a wide variety of fruit. Each fruit type will contain unique health benefits. The following list highlights just a few of the many amazing fruits available to teens.
Berries– blueberries, raspberries, strawberries, blackberries, etc.
Berries receive a lot of well deserved praise. High in antioxidant and polyphenols, these fruits fight inflammation and help prevent chronic disease. These fruits are particularly friendly to those who may be watching their blood sugar as they tend to be higher in fiber and lower in sugar than many other fruits.
Citrus– oranges, grapefruit, lemons, limes, etc.
Full of nutrients, citrus fruit is well known for the high content of vitamin C. This vitamin plays a role in a healthy immune system, skin, repair and recovery. Eating the whole fruit rather than juice also provides a great source of fiber.
Apples– Red Delicious, Fuji, Gala, Pink Lady, Braeburn, etc.
One of the easiest grab and go fruits, many enjoy the satisfying, sweet crunch of an apple. Apples also help with digestion and lower heart disease risk with their soluble fiber content. These fruits also contain many vitamins and minerals such as vitamin A and C.
Bananas–
Bananas are potassium powerhouses and may help lower blood pressure to increase heart health. These fruits also contain prebiotics, which encourage the growth of a healthy microbiome.
Cherries–
In addition to the inflammation fighting antioxidants, polyphenols and phytochemicals, certain cherries may also improve sleep. Studies show an improvement in sleep with tart cherry consumption due to naturally occurring Melatonin.
Avocados–
This creamy fruit boosts health by providing a great source of heart healthy fats. These fats also aid in the absorption of several essential nutrients such as vitamin K,A,D and E. Surprisingly, avocados further benefit heart health with more potassium than bananas.
Does Fruit Make Teenagers Fat?
Fruit itself will not make a teenager gain weight. Weight gain happens when a teenager chronically consumes more calories than what is used for energy. If the fruit eaten causes a teenager to eat more calories than needed, it can lead to weight gain.
However eating the recommended amount of fruit can actually help with maintaining a healthy weight. The high fiber, water and nutrient content per calorie of fruit can prevent overeating of other foods higher in sugar, fat and sodium. All fruits can and should be included as part of a balanced meal pattern to maintain a healthy weight.
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