Why is Fruit Important?
May 5, 2026
As children we are first introduced to a solid principle of nutrition- eat your fruits and vegetables. With the rise in popularity of fad diets for weight loss, such as the ketogenic or high protein/low carb diets, fruits are often labeled as something that is not allowed to eat in order to lose weight. So what is it? Should we eat fruit as we are taught when we are young or avoid it for weight loss?
As a registered dietitian, my recommendation is to include fruit as part of a healthy, balanced diet. The American Heart Association recommends adults should consume at least 5 servings combined of fruits and vegetables each day, 2 servings of fruit and 3 servings of vegetables. A serving of fruit is considered 1c of fresh or frozen fruit, 1/2c canned fruit, ¼c dried fruit, or 4oz fruit juice.
Including fruit at meals and snacks increases the amount of volume on the plate helping with fullness and the amount of fiber in the meal. Fiber helps with fullness, stabilizing glucose levels, lowering cholesterol levels, and regulating digestion. Different fruits provide different vitamins, minerals, and antioxidants to support basic body functions and overall health. When planning meals aim to include all three macronutrients (carbohydrates, fats, proteins) and a source of color (fruit or vegetables).
Then why do diets recommend to avoid it?
A common principle of fad diets, like the Atkins and Ketogenic diets, is to limit carbohydrates. Because fruits are carbs, that falls into the category of “not allowed” foods. There may be short-term weight loss results when following these diets, but long term it may lead to elevated cholesterol values, constipation, and nutrient deficiencies due to the lack of fiber, vitamins, and minerals that fruit provides. Many fad diets promote cutting out food groups and macronutrients in order to lose weight fast. Yes, you may see the number change on the scale but weight is not the only measurement of health. I recommend looking at the full picture of your diet to ensure it includes all essential nutrients for overall health rather than solely focusing on weight loss.
An easy way to increase fruit intake is to include a color, fruit or vegetable, at every meal and at least one snack each day. This can look like adding blueberries to oatmeal at breakfast, apple slices as a side to a turkey sandwich at lunch, or clementines with a cheese stick for snack.
The bottom line is increasing the amount of whole foods, while decreasing processed foods, in the diet will lead to improved health outcomes. This includes adding a variety of fruits, vegetables, whole grains, and lean proteins to ensure adequate intake of fiber, vitamins, and minerals. Have fun with making your plates colorful!
