Fruit is part of a balanced diet, but some varieties are also high in sugar. So, how many fruits are good for you? And how many times a day should you bite apples, bananas, etc.?
The German Nutrition Society (DGE) recommends eating five servings of fruit and vegetables a day. More vegetables (about 400 grams, cooked or raw) than fruit (about 250 grams). In translation, this means: three out of five portions should be vegetables.
How big is a portion?
DGE recommends simply using your own hands as a guide. A portion is the amount that fits in your hand – and this applies to both adults and children.
And she gives several examples of what a serving might look like:
- with a piece of vegetable or fruit, anything that fits in one hand: for example, a small kohlrabi, a pepper or three tomatoes, an apple
- For chopped vegetables, fruit or salad: two handfuls of chopped carrots, two handfuls of strawberries or frozen berries, two handfuls of frozen broccoli or spinach, or two handfuls of lettuce
- for dried legumes: a handful of lentils, beans or chickpeas
- for nuts: half a handful
- For vegetable and fruit juices or smoothies, one glass is considered one serving.
And who take it very seriously and consider it wantcan be based on the following values:
- For raw vegetables, 125 grams is considered one serving.
- For boiled vegetables, one portion is considered a classic side dish of 150 grams.
- 150 grams per piece of fruit (apple, etc.) is counted as one portion.
- For berries or fruits with a very large piece weight (pineapple or similar), 125 grams is considered one portion.
These varieties have a lot of sugar
The fruits with the highest sugar content (each per 100 grams) include: