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What is a balanced diet?
A balanced diet should contain a combination of different types of foods in varying servings that are providing us the necessary nutrients for our body so that we can stay healthy.
Fruits and vegetables are an integral part of a healthy and balanced diet. A daily diet rich in fruits and vegetables is associated with various health benefits, especially in reducing the risk of developing chronic diseases such as diabetes, cardiovascular diseases, and certain cancers.
How much is in a serving of fruit?
According to the Malaysian Food Pyramid, we should eat 2 servings of fruits per day. However, how much is in a serving?
Here are examples of one serving of fruit for different types of fruits to help you with your daily fruit consumption.
| Type of fruit | What is in 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 |
Recommended tips for fruits intake
- Consider the recommended portion size when it comes to knowing how much fruits to consume
- Eat different types of fruits for each meal
- Always choose fresh fruits instead of fruit juices and dried/preserved fruits
- Naturally dried and unsweetened fruits are an option too
- Fruit juices should be without added sugar and preservatives
References
- 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]
Make an appointment at Pantai Hospitals
If you have questions about how to ensure having adequate nutrition in your daily diet, contact the team of dietitians at your nearest Pantai Hospital to receive professional dietary advice to help kickstart your health journey.
To make an appointment for health screening, please contact the health screening centre at the Pantai Hospital nearest to you.
Pantai Hospitals have been accredited by the Malaysian Society for Quality in Health (MSQH) for its commitment to patient safety and service quality.
