FRUITS: The Ministry of Health recommends the intake of at least three servings of fruit in desserts and snacks. 


  • What else is written in the Brazilian Food Guide about fruits?
  • Serving sizes for fruits
  • Dietetic and cooking techniques: fruits
  • Cultural and historical curiosities about fruits
  • Scientific information about fruits
  • A healthy, appropriate and caring diet
Fruits should be consumed as they are, without the addition of other ingredients or cooking techniques. Together with seeds, they were man’s first source of food. Some fruits need to be peeled before consumption while others should not since their peels concentrate important nutrients, such as fibers, which promote good intestinal function and protect against chronic diseases.
Fruits should also be consumed in the form of juice. The more acidic fruits are usually squeezed or blended and usually consumed with added sugar. The amount of sugar used depends on personal preference. It is possible to retrain the sense of taste and discover the joy of tasting the unique flavor of each fruit and its juice, without adding much sugar.                   For example, orange, grape, and its respective juices are rich in vitamins, minerals, fibers and specific substances that protect against chronic diseases, such as cancer, diabetes, high blood pressure and heart diseases.
Some people, perhaps because of misleading advertisements, prefer powdered fruit drinks. These drinks have no healthy nutrients, only sugar and dyes. And as we know, excess sugar is one of the reasons why the number of obese people increased.
Although there is a huge variety of fruits in Brazil, consumption of these wonder foods by Brazilians is way too small. To reach the recommended amounts, consumption should increase threefold.
But we can turn this around! In order to do so, you only need to increase your consumption of fruits, preferably those produced locally, and vary weekly. Buy fruits that are in season and verify their origin and quality.