Fruits 

One serving of fruit is equivalent to one medium fruit or roughly a handful of berries. If you want to be really precise, it's about half a cup in terms of volume (125 mL). The list below provides examples of how much one serving of fruit is. 

1 medium sized fruit.

Note: Avoid canned or frozen fruit with added sugar. Read the ingredient label carefully to see if sugar is listed. 

AVOID Juice 

Fruit juice, even if it's fresh pressed or 100% real juice. Choose whole fresh fruit instead.