How much fruit is too much fruit?

by Jacki Donaldson (Subscribe to Jacki Donaldson's posts)
Jan 9th 2008 8:00AM

Categories: Diet & Weight Loss, Nutrition & Supplements

My kids eat a lot of fruit -- apples, strawberries, bananas, you name it. I don't think they've met a fruit they don't like and when I discourage them from their junk-food tendencies, they always opt for fruit. I've always considered this a good thing. Fruit is healthy. Why not let them eat their little hearts out. But today, after serving seven-year-old Joey his third bowl of strawberries, I wondered: How much fruit is too much fruit? So I did a little digging and found these answers.

According to this Woman's Day website, if eating fruit replaces sweet foods like candies and muffins, then indulging is A-OK. "I don't know anyone who has got fat from eating fruit," says writer Judy Davie who warns us not to forget a balanced diet consisting of other essential nutrients such as Vitamin A, B group vitamins, iron, and calcium

The folks at The World's Healthiest Foods say fruit can cause weight gain -- any food in large quantities causes weight gain -- although fruit may be safer to eat in excess than other foods. Fresh fruits contain about 15-20 calories per ounce -- a medium-sized apple contains about 120 calories, for example. Calories are calories. Unless you burn them off, they stick around. And dried fruit is particularly dangerous. Beware: Six ounces of raisins contain about 500 calories.

Chet Day, over at Health and Beyond, has this to say: Too much fruit can be harmful to your health. But the sugar in fruit is natural so you should be able to eat as much as you want -- right? Nope, says this source. Just ask fruitarians -- people who eat nothing but raw fruit -- and you'll find they experience all sorts of health issues, like dental decay, osteoporosis, chronic fatigue, skin problems, thinning hair, and more.

Terese Scollard, MBA, R.D., L.D., regional clinical nutrition manager for Providence Nutrition Services says, "Yes," fruit is high in natural sugars. But should we cut back on it if we're indulging? Probably. Going overboard on one kind of food -- even one as terrific as fruit --- means you're likely missing out on the valuable properties of other foods.

So how much fruit is the right amount of fruit? The Dietary Guidelines for Americans recommend two cups of fruit and 2-1/2 cups of vegetables each day for a person on a 2,000-calorie diet. For my fruit-loving kiddos, the USDA recommends the following:

2- to 3-year-olds: 1 cup
4- to 8-year-olds: 1 1/2 cups
9- to 13-year-old girls: 1 1/2 cups
9- to 13-year-old boys: 1 1/2 cups
14- to 18-year-old girls: 1 1/2 cups
14- to 18-year-old boys: 2 cups

What do you recommend?

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Source

Comments (25)

Reader Comments (Page 1 of 2)

Miguelon 1-10-2008 @ 9:00AM

U got me thinking , now i need to ask how much a mature person like me , a 66 yr.old male should eat.daily, ( i.m talking fruit of course,lol ) thank u

kodaq 1-10-2008 @ 9:00AM

All that this article tells us is that we must not eat only fruits. We should eat a balanced diet. It does not show how one can get fat eating fruits. So what is the article aimed at? Discouraging fruit eating?

janeplady 1-10-2008 @ 9:00AM

oh come on , once it was carbs are bad , stay away from carbs,, uhh you need carbs for energy.... not too much fruit? whats next "stay away from grean beans , they'll make you fat". PEOPLE OF EARTH!! LISTEN CAREFULLY,, TOO MUCH OF ANY FOOD WILL MAKE YOU FAT!! TOO MUCH FRIGGIN WATER WILL MAKE YOU FAT!! """""""""""""
"" EVERYTHING IN MODERATION"""""

lil tomboi 2-06-2008 @ 4:47PM

Now how is too much water gonna make you fat? Bloated maybe, but fat?

bridge1014 1-10-2008 @ 7:19AM

the idea here is that an overconsumption in calories is what leads to weight gain--be that 500 EXTRA calories of twinkies or 500 EXTRA calories of fruit...its still calories not burned. the calories in fruit however is the healthier choice becuase it provides antioxidants and vitamins. also--500 cal of strawberiies is about several cups compaired to maybe 2 twinkies at 500 calories which is not very filling

aquila888 1-10-2008 @ 8:58AM

If fruitarians only eat fruit (and possibly vitamin supplements, which are still synthetic and not absorbed as well), malnutrition is probably the reason for hair thinning, osteoporosis, skin problems, etc. Dental caries and decay I would guess are from the diet of all sugar.

chang 1-10-2008 @ 8:58AM

Wow, who would have thought that eating fruit by the pound and absolutely nothing else, would be bad for you, or only one kind of any food for that matter? So eating a well balanced diet is the only way to get all the nutrients you need then. What a great idea!!!

natale 1-10-2008 @ 6:37PM

For both children and adults too much of any high calorie food is bad. I keep myself and my kids away from high calorie fruits. We avoid too many bananas, mangos, we rarely eat dried fruits, we eat all in moderation. Moms, it is about what you purchase and teach your kids from infancy. My kids eat lots of fruit and i constantly say, how about fruit instead of cookies, cake, etc....My kids love the fruit AND great source of fiber! It is NOT only the calories that we should be worried about but the Source of the calories. Smart calories are fruit, vegetables and lean meats and low fat dairy. do it smart. Get great ideas for weight control at www.losemyweight2008.com

Emily 1-10-2008 @ 8:57AM

Hello?!?!? Fruitarians have all those issues because they DON'T get essential vitamins, minerals, fats, etc. that come from proteins, carbs, and vegetables not because they DO eat fruit, even if it's a lot. This article is incredibly misleading. Take it with a grain of salt - or a bowl of strawberries.

A KC Chiefs fan 1-10-2008 @ 8:20AM

If you like wholefoods check out www.earthsown.wholefoodfarmacy.com you can some very healthy foods and snacks.

Tadpole 1-10-2008 @ 9:05AM

Fruits have lots of carbs because of the natural sugars in them. Moderation folks and exercise. This is the only way to be healthy. If you are used to eating a candy bar as a pick me up during the day, try switching to an apple for just one week. I bet you will feel better and think of the choice you just made for your body. Small changes slowly and sure enough you too will be healthier. Diets are so five minutes ago, just eat like it was 100 years ago. None of this refined stuff on a daily basis and we had to physically work harder so people were naturally healthier. Think simple, eat simple and you will live longer.

David 1-12-2008 @ 9:02PM

You can eat all the vegetables you like, but should moderate fruit beacuse of the sugar content. "The ABC's of Fruits and Vegetables and Beyond" is a new book that helps adults introduce kids to these important foods in new ways. More at http://www.HealthyHighways.com

ixgothragexi 1-10-2008 @ 10:06AM

Wow...this is nuts. I thought apples a day keeps the doctor away! :(

Suze 1-10-2008 @ 10:09AM

This is ridiculous filler.

Who is "eating too much fruit"? Probably no one.

Dried fruit is not "particularly dangerous". Smoking is particularly dangerous, driving intoxicated is particularly dangerous. Eating dried fruit -- which is hardly a national problem, anyway -- is *not* particularly dangerous.

There are a lot of things about food that can be addressed but eating too much fruit is not one of them.

Al Belle 1-10-2008 @ 10:13AM

How infantile are the people who write these little fluff pieces for AOL? Why I ever bother reading these anecdotal, noninformationals is beyond me.

lin 1-10-2008 @ 11:08AM

Who said bananas are a high calorie fruit? I don't think the average Joe sits around eating 3-4 9" banana's a day. And who lets their kids eat 3 bowls of strawberries?

I don't think the average overweight family gets fat eating fruit. My kids snack on junk but I prepare a meal after school so they don't eat the whole package of oreos! Then we eat dinner again at 7pm.

The key to any successful weight program, whether your kids eat fruit or not, is QUANTITY. Fat kids eat more servings and bigger portions. They don't need dessert every night. What they need is 3-4 good balanced meals with small snacks in between.

MJMenzella 1-10-2008 @ 1:11PM

Why dont the food police just say it,dont eat anything. Eight glasses of water,,,oh wait a minute I read somewhere that was too much per day. Im getting hungry,Im going to go chew on some hemp and pray it organic.

TR 1-10-2008 @ 2:03PM

Short answer to the title's question: NO. Misleading title as the article isn't about fruit making anyone fat but rather about the unhealthy effects of following an unbalanced diet. Too much of any of the food groups at the expense of another will have unhealthy consequences. In short, much ado about nothing and nothing we didn't already know, but with a title designed to draw in the reader on false pretenses.

HEalthy Lady 1-10-2008 @ 12:50PM

Fruit bad for you? Yes yes, quantities of anything in excess is bad for you. But think about the nutritional value that no one has mentioned fruit will do for you: Phytonutrients in blueberries and other fruits plus the antioxident content helps our bodies recover from stress and pollutant toxins. We all get exposed to both, especially the holidays! The fiber alone in fruit helps our digestion (unless in large quantities - then its off the to restroom more) stay more regular. Don't try to get your vitamins from vitamins. Your body will just expel them and you don't get the benifits of eating the fruit by getting the fiber/nutrients. You can actually overdoses and poison your body with OTC vitamins by taking too many. I recommend that you either eat the fruit and veggies, or take a product called Juice Plus+ (Juiceplus.com) that has 17 raw fruits and veggies minus the sugar and water content. It breaks down to 7 pounds of fruit/veggies and you get all the fiber/nutrients/health benifits if you ate that much yourself, without the sugar. AND your body will love you for it.

Val 1-10-2008 @ 2:02PM

So now I'm supposed to mash that apple, orange or banana to see how many cups it is? At least it doesn't have a label with weird ingredients listed. An apple with a glass of water before meals is a diet trick that curbs appetite, so I have never thought of fruit as fattening. How much whole fruit can a kid eat anyway? I'm not talking about sugar condensed juice or dried fruit.

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