The fruit group is made up of all fruits and this includes fruit juice that is 100% fruit juice. With some fruits you can eat the peels and other fruits have to be peeled before eating. If the peel is edible, there is usually lots of fiber and nutrients in the peel.
Fruit can be bought in different ways. You can find fruit fresh or whole in the produce section or you can buy it in cans, jars, frozen packages and even dried.
Fresh fruit is whole fruit that you will find in season in grocery stores, farmer markets or even your own garden! Eating fresh fruit is the most natural way to eat it and get all the nutrients that are can be lost when preserved.
Canned or jar fruit is another way to get your fruit servings for the day and you can find many fruits that your child may love but are not in season. However, canned fruit have added sugar and preservatives to prevent it from spoiling. Look for canned fruit that is stored in its natural juices. The can will indicate that the fruit is in 100% fruit juice. This is different than fruit stored in heavy syrup or lite syrup which means they have added sugar. Lite syrup means it has less sugar than heavy syrup. Check the label.
Frozen fruit is found in the freezer section of the supermarket and allows you to get fruit that may not be in season. Some nutrients can be lost overtime when kept frozen too long.
Dried fruit is fruit that has been dried by removing the water from the fruit. This fruit is still packed with all the nutrients but the concentration of sugar is much higher. The calories from sugar can really add up. You don't need a lot of dried fruit to get one serving from the fruit group.