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A balanced diet includes a variety of food in various serving sizes that give our bodies the nutrients it needs to function properly and keep us healthy.
A nutritious and well-balanced diet must include fruits and vegetables. A daily diet high in fruits and vegetables is linked to a number of health advantages, particularly in lowering the chance of developing chronic illnesses including diabetes, cardiovascular disease, and cancers.
Examples of a serving of fruit
The Malaysian Food Pyramid recommends that we consume two servings of fruit each day. How much does a serving include, though?
To assist you in meeting your daily fruit requirement, below are some examples of one serving of several fruit types.
| Type of fruit | One serving |
| Apple | 1 small fruit (130g) |
| Apricots | 1 fresh, 1/2 cup canned or 5 dried |
| Avocado | 1/2 fruit or 1/2 cup |
| Banana |
2 small fruits (pisang emas) 1 medium fruit (pisang berangan) |
| Blueberries | 1/2 cup fresh, frozen, or canned |
| Dragonfruit | 1/2 medium fruit |
| Grapefruit | 1/2 fruit |
| Grapes | 6-8 pieces (50g) or depending on size |
| Guava | 1/2 medium fruit |
| Honeydew | 1 slice/wedge |
| Kiwi | 2 small fruits |
| Mango | 1 small fruit |
| Orange | 1 small fruit (130g) |
| Papaya | 1 slice |
| Pear | 1 small fruit (130g) |
| Pineapple | 1 slice/wedge |
| Plum | 2 small fruits |
| Prunes or dried plums | 6 prunes or 1/4 cup |
| Strawberries | 1/2 cup fresh, frozen, or canned |
| Watermelon | 1 slice/wedge |
Tips to include fruits into your daily diet
- Do your best to include different types of fruits in each main meal
- Be mindful of the recommended portion size for different types of fruits
- Prioritise fresh fruits over fruit juices and dried/preserved fruits because these contain high amount of added sugar
- Naturally dried and unsweetened fruits can be a good option too
- If you have to take fruit juices, ensure they are without added sugar
Make an appointment at Gleneagles Hospitals
Contact the team of dietitians at your nearest Gleneagles Hospital if you have questions about nutrition and to get professional dietary advice in your journey towards better health.
If you would like to make an appointment for health screening, please contact the health screening centre at the Gleneagles Hospital nearest to you.
Reference
- Malaysian Food Pyramid. Available at http://www.myhealth.gov.my/en/malaysian-food-pyramid-2/ [Accessed on 22 July 2022]
- Eat plenty of fruits and vegetables every day. Available at https://www.moh.gov.my/moh/images/gallery/Garispanduan/diet/km5.pdf [Accessed on 22 July 2022]
